Hypertrophy Week 3 Leg Specialization

One of the absolute best squat variations may also be one of the newest: the goblet squat. This fundamental exercise is easiest to master for folks from all walks of life. The greatest part about it is that everyone can stand to benefit from it (barring contraindications, of course). Even if you squat heavy right now, it’s likely that some time with the goblet could help your form. Invented by the one and only Dan John and named after the position in which the weight is held, the goblet squat is one of the most idiot-proof ways to learn and reinforce the basic squatting movement pattern. I’ve used this exercise successfully with clients ranging from 8-to-80-years old. Unlike most exercises, this one is more difficult to execute incorrectly, which is why I like it so much.   The setup of the goblet squat, from the foot position to the way the weight is cradled against the chest, essentially sets you up for solid form from the get-go. I recommend this to everyone: the beginning strength trainee who is unfamiliar with what a proper squat feels like, the fitness buff who wants to squat with the best possible form, and the individual looking to stay healthy and move well. It’s especially great for those with sub par ankle mobility, poor wrist flexibility, tight lats, injured shoulders, and/or long legs. I think it would be fair to say that most of us fall into at least one of those categories. Strength Workout (SWOD) 4 Sets A1. 4 x 5 3 Second Pause Goblet Squats A2. 4 x 8 Unilateral Dumbell Floor Press Workout of the Day 4 Minute Running Clock Rd1 : 8 Jump Squats/16 Air Squats 200m Run Rd 2: 12 Jump Squat/ 24 Air Squats 200m Run Rd 3: 16 Jump Squats/ 32 Air Squats 200m Run Rd 4: 1min Jump Squats/1min Air Squats 200m Run ]]>