If you need entrance to the barbell squat training session was perfect, you could start with a goblet squat movement. This movement is targeting the quadriceps as the main target. Moreover, this movement also works the calf muscles, buttocks, shoulders, and hamstrings. If done with proper technique and movements, goblet squat is one of the best exercises you can use to build muscle mass and strength lower part of your body. That is the reason why the 3 week diet program, established by Brian Flatt, includes this basic exercise in its exercise plan. The 3 week diet plan review, then, can be found here.
This movement, even though it may look simple, yet it requires synchronization of muscle fibers in different areas of your body. Other than that, because the squat is a natural human movement, like walking or running, this exercise movement is relatively safe. The following will be the steps to guide you how to do a perfect goblet squat.
– Head. Erect, eyes facing forward. Avoid extreme movements in the neck while performing a series of movements to minimize the risk of injury.
– Back. Spine straight with a natural arch.
– Hand. The arm bent at the elbow. Palms holding one end of the dumbbell in front of your chest.
– Elbow. Angle bends at the elbow are directed to the floor.
– Stomach. Contract your abdominal muscles throughout the range of motion to stabilize the movement.
– Leg. Aperture legs as wide as or slightly wider than shoulders. Make sure your feet flat on the floor.
– Hint movement. Hold a dumbbell vertically in front of your chest, with palms holding the head load. Contract your abdominal muscles and lower body as much as possible by bending your knees and hips and buttocks pushed backward. Hold while in the down position, and push your body up by the heels.