This Goblet Squat Leg Day Finisher Charges Energized Time

YOUR LEGS DAY the workout would be incomplete without a squat part, but that doesn’t mean you can only use a barbell to do them.

Grab a kettlebell (or, if you’re short on KB, a dumbbell) and tackle this tough leg day finisher that will challenge your lower body while perfecting your squat form. Routine, the goblet squat count-up finisher men’s health Fitness Director Ebenezer Samuel, CSCS, is designed to rack up plenty of time under tension, which is one of the keys to building up more muscle and strength during your weight training sessions.

The key to the finisher is the goblet squat, a variation of the squat that shifts the load from your shoulders to the front of your torso. You won’t be able to lift as heavy as you could when your back is supporting the weight, but you will have to fight back and use your core to maintain good posture. “Go for it, and you’ll be rocking your glutes and quads, challenging your abs more than you think, and honing better squat mechanics,” says Samuel.

How to Do the Goblet Squat Countdown

● Hold a kettlebell (or dumbbell) in front of your chest in the cup hold position. Stand with your feet just wider than shoulder-width apart, toes pointing slightly outward, then squeeze your glutes and core together.

●Push your butt back and lower yourself into the squat, stopping at the bottom with your thighs parallel to the floor (or as deep as possible given your level of mobility). Keep your core engaged to prevent your torso from being pulled down by the weight; don’t let your elbows rest on your knees.

● Hold the position for a while, then press your heels into the floor to stand up.

● Perform another repetition, but pause for two seconds at the bottom before standing up.

● Continue adding a second to the hold position for each subsequent rep, up to 8 reps. It is 1 set.

● Complete 3 sets in total.

“If you get to 8, you’ve spent 32 seconds at the bottom of a squat and made it into a working position,” says Samuel. For a full 3-set workout, that’s over a minute and a half of total tension.

This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, on their website.

Leave a Comment