Squats. Do ‘Em.


Squats are a fundamental movement pattern that should be in every workout program, and the pause goblet squat is a high performance exercise everyone should be doing! Squats, over most other exercises, take the win for stimulating total body hypertrophy; and goblet squats in particular allow you to maintain good form and go deep. In addition to being awesome for building lower body strength, goblet squats also strengthen the anterior core and upper back and stress the spine less than other types of squats. Also, the position of the dumbbell in front requires extra core involvement to keep you vertical…and in my books, extra core work is always a big plus!

How to: Hold a dumbbell with both hands at chest level and set your feet shoulder-width apart, with toes pointed slightly outwards. With your core tight and abs braced, push your bottom back like you’re sitting in a chair (DON’T tuck your tailbone) and lower yourself until your elbows reach the inside of your knees. Keeping your heels flat and pressing into the floor, pause at the bottom of the movement keeping your knees pointing straight (don’t allow them to buckle in). Root your weight through the outer edges of your heels and return to full standing position, squeezing your glutes at the top. Repeat 3 or 4 sets of 10-12 reps.

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