Goblet Squat - The perfect squat alternative

In this article I will talk about the goblet squat, the best squat alternative.

Squat Alternative - The Goblet Squat

I bet you probably heared that the squat movement is natural and normal. So why are we so bad with this? What can we do? Here I am to present you the "Goblet Squat".This exercise will help you learn the movement of squat or even improve your squat movement and technique.

The squat exercise is known as "the king of exercises" and he has many advantages to strong meaty legs.

The question: "What's your squat?" if the leg version of the question "How much you press?", a question that people tend to ask about bench press.

As soon as squat reputed as one of the best exercises and isn't suitable for everyone, there are variety of versions to this exercise like Front Squat, Box Squat, and Zercher Squat.

One of the best of them, is one of the newer versions of the squat: the goblet squat.

Goblet squat is very easy to learn. 

Goblet Squat Muscles

Goblet Squat can be also a good addition to the squat, which will help you to learn the movement or improve the technique. Many people are not aware that squat they are doing is wrong.

The exercise is named "Goblet Squat" because of the fact that you suppose to hold the weight like you hold a goblet. This exercise is good for everyone, including new trainees who want to practise before starting with the "Squat". In addition, this exercise is really good for people who has poor flexibility in the hands, partially ankle movement, short middle-back muscles, injured shoulders, or long legs.

How to Goblet Squat:

- Hold a dumbbell against the chest. 

- Position your legs a bit wider than your shoulders, while your fingers pointing with a small slight to the sides. The taller you are, the more space you'll need.

- Go down with straight back, keeping your chest elevated. Make sure your not tend toward and your back isn't twisted.

- Get down as much as you can while all of your foot is in the ground. If your knees go up, your standing position is too close.

- At the bottom, make sure your elbows are between your legs and your knees tend toward. This is what makes the goblet squat very special - Knees toward!

- Push yourself up and stand straight.

This exercise is recommended with light weight. Better start with light weight, realize its easy for you, and start raising, instead of getting injured from more weight.

Goblet squat video:

Good luck!

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Leg Exercises - Calves.

Leg exercises - Calves

Don't forget the legs!

If you workout, training your upper body or biceps is not everything. To look proportional, you must work on your legs too. include leg exercises in your workout, or seperate your workout days - one day for legs, one day for upper body, one day for back, etc..

So.. Lets train our legs

In this post I will show you how to train your calves. I will show you recommended calf exrcises and workout you can do to improve your leg muscles.

Exercise #1 - Seated Calf Raise

Everyone can do seated calf raise (beginner too). 

What you need? Machine (shown in the video).

How to seated calf raise:

Starting position - Sit on the machine. Move your legs and place your toes on your portion. Choose your own postioning. Your lower thighs should be under the pad, while adjusted according to your thighs height. Your hands should be placed on top the of the pad.Push your heels up and release the bar.

After everythign is done, lower your heels slowly until you feel your calves totally stretched.

Raise your heels as high as possible and hold the top contraction for a moment.

Video:

Exercise #2 - Standing Dumbbell Calf Raise

This exercise is not recommended for beginners. 

What you need? Dumbbell (shown in the video).

How to standing dumbbell calf raise:

Starting position - Your torso should be upright while standing, holding two dumbbells in your hands. Your foot's ball should be on a stable wooden (5-8cm) and your heels should be extended to touch the floor.

While your toes pointing inwards, outwards or straight, raise your heels until your calves are being contracted. Hold the top position for a second, then go back to the starting position.

Video:

Exercise #3 - Donkey Calf Raise

This exercise is not recommended for beginners. 

What you need? Someone not too heavy (optional) , Donkey calf raise machine (shown in the video).

How to donkey calf raise: Watch the following video and learn how to donkey calf raise correctly. If you have any questions about this exercise, Feel free to comment and post your questions or thoughts.

Video:

Hope your leg day will become more effective! Use this exercises to train your calves and make a better look of your legs. You must work on every muscle position in your body in order to look proportional. You better not work on the same muscle with the same exercises for too long.

Have a great workout!

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