This post marks the first installment of a series of videos titled "Exercise of the Week". This will be a weekly series demonstrating a particular exercise and discussing the benefits of the exercise. Exercise selection can make training fun and versatile as well as take a great training program and make it excellent. My goal with this series is to increase as many individuals library of exercises and their knowledge of their techniques and focus.
To kick off the series I am introducing one of my favorite squat variations that I find myself using again and again with clients as well as in my own programming. The goblet squat is the ideal movement for all individuals to move on to once the bodyweight squat has been mastered, This is because the load in the goblet squat is placed in the front of the body forcing the individual to maintain proper spine placement or they will fall forward. In doing this it teaches them to brace their anterior abdominal muscles to stabilize the neutral spine position. But unlike the front squat which places the load in a very unstable and uncomfortable position resting across the shoulders the goblet squat allows the individual to hold the load with their hands and allow the load to be supported by the elbows being forced together. Putting the load in this position also aids in teaching proper squat mechanics because it allows one to sit back with their hips and keep their weight in their heels without worrying about toppling over because the weight acts as a counter weight which balances the shift in the individuals center of gravity.
Below is the demonstration video which shows the correct goblet squat movement and provides directions in performing it. But to note a couple side coaching cues I would like to stress that the weight should stay at chin level with the elbows tucked in do not allow the weight to descend toward your stomach and your elbows to flare out. Also while in the bottom position of the squat I would suggest sliding your elbows just inside your knees and giving a slight push out against them. This serves two purposes one it makes you get to proper depth and two it acts as a great stretch for both the hip adductors and flexors.