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How to Do a Goblet Squat Correctly - for Advanced Gym Users

The goblet squat is a popular exercise in the gym, and for good reason - it's a compound movement that targets multiple muscle groups, including the quads, glutes, and core. Plus, it's a versatile exercise that can be done with various weights and variations to increase difficulty and target specific muscle groups.

Step-by-Step Guide

1. Start by standing with your feet shoulder-width apart, with your toes pointed slightly outward.
2. Hold a weight, such as a kettlebell or dumbbell, with both hands at chest height. Your elbows should be tucked in and pointing down towards the floor.
3. Brace your core and engage your glutes. This will help stabilize your body and prevent injury.
4. Lower your body down into a squatting position, keeping your weight in your heels and your knees tracking over your toes. Your thighs should be parallel to the floor, or as close to parallel as you can comfortably go.
5. Pause for a second at the bottom of the squat, then push back up through your heels, using your glutes and quads to power the movement.
6. Repeat for the desired number of reps.

Tips for Proper Form

• Keep your chest up and your shoulders back. This will help keep your spine in a neutral position and prevent rounding or arching of the back.
• Keep your core engaged throughout the exercise. This will help stabilize your body and prevent excess strain on your lower back.
• Keep your knees tracking over your toes. This will help prevent undue stress on your knee joints.
• Make sure your weight is in your heels, not your toes. This will help activate your glutes and prevent excess strain on your knees.
• Breathe in on the way down, and breathe out on the way up. This will help you maintain proper form and avoid holding your breath.

Variations to Increase Difficulty

• Increase the weight
• Do a pulse squat
• Add a jump
• Do a single-leg squat
• Do a sumo squat

Overall, the goblet squat is a fantastic exercise for advanced gym users looking to build strength, increase muscle mass, and improve their overall fitness. With proper form and technique, it can be a safe and effective exercise that delivers results.