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There are basic exercises – very effective, and sometimes simply irreplaceable, which are rarely performed in gyms. One of them is a goblet, squats, they are also called cup trophies. Consider the technique of their implementation, as well as who and when it is recommended to include such squats in the training program in order to achieve the best results in building a strong and beautiful body.
The cup squats got their name from the English “goblet” – the cup. Such an association has arisen due to the fact that when they are performed, the burdening is held at the upper part of the chest like a heavy goblet from which they are going to drink.
What it is?
A weight squat goblet is a basic exercise for working out the muscles of the legs and buttocks, which also involves the muscles of the bark and arms. It consists of squatting with a burden, held at the level of the clavicle close to the body. The following can be used as a goblet:
- weight (or two weights);
- pancake from the rod;
- a plastic bottle with water or wet sand, or any other gravity.
The goblet of squats has a lot of advantages, because they perfectly load most of the muscle groups of the body and at the same time do not require special sports equipment and a visit to the gym.
Loadable muscle groups
When performing a gobblet squatting, the main load falls on:
- soleus, located under the calf.
- posterior thighs (thigh biceps);
- straight belly;
- biceps of the hands, brachialis, front deltus bundles, muscles of forearms and hands.
When is it applied?
Goblet squat bodybuilders rarely used, because it is not suitable for low repetition training due to the limited weight burden. Too much weight in this position is simply impossible to hold. Therefore, significant muscle growth from the goblet squats can not wait. However, there are situations in which this exercise is very useful. Consider these cases in more detail.
This type of squat is included in the training program of those who are engaged in crossfit and kettlebell fitness. In addition, the cup squat is also used in the following cases.
Bodybuilding beginner training
In bodybuilding one of the main basic exercises are squats with a barbell. An important element of the technique of this exercise is the skill to keep your back straight when lifting from a squat. It is unacceptable to round the spine, or to start the upward movement from raising the pelvis – this is fraught with back injuries. When lifting from a squat, chest and hips should move as one unit.
Under the bar to feel all the nuances of the squat technique is difficult. And here come cup squats with weights to the aid of the beginner. The position of the burden when performing this exercise simply obliges the muscles of the back to counteract the weight, which collapses the body forward. This strengthens the muscles that keep the back straight, and develops the skill of proper lifting from a squat with weights.
After back injuries or diseases of the spine, training is needed sparingly. Goblet squats with dumbbells give significantly less strain on the muscles of the back and lower back extensions than squats with a barbell, so they are recommended to be used after having problems with the spine.
Not everyone can workout at the gym, many find it easier to buy weights or dumbbells and practice at home. As a burden, you can also use any other items, for example, plastic bottles of various sizes, filled with wet sand. Training with these simple shells can strengthen almost the entire body, without leaving home.
You can limit your homework, training the cardiovascular system and maintaining high muscle tone. And if there is a desire to significantly increase muscle mass, the goblet squats will help to prepare in the best way to start visiting the gym. This will give the necessary preparation for the upcoming loads and will help develop the skills of proper squatting with weights.
Female fitness and bodybuilding
The use of goblet squats is more common in women’s fitness and bodybuilding. This exercise helps girls and women to give muscles elasticity, by its effectiveness it can replace a whole set of exercises for legs and buttocks. It is difficult to achieve a significant increase in muscle volume with the help of cup squats, because it is almost impossible to keep weight in such a position that could cause a significant increase in weighted muscles.
If females want to pump up the buttocks, then you will need exercises for this muscle group, performed in low repetition mode – squats with barbell, lunges with dumbbells, etc. is an undesirable side effect.
Too voluminous quadriceps do not adorn a female figure. Goblet squats will help reduce the load on these muscles and prevent their excessive growth while pumping the buttocks. It works like this: before performing a low-repetitive exercise on the buttocks, it is necessary to tire the gobellet quadriceps with squats, and then proceed to pumping the gluteal muscles. Exhausted with multi-repetitive loading, the quadriceps, when performing the main exercise, do not work well, so most of the load is assumed by the muscles of the buttocks. And this is exactly what you need.
Starting position goblet squats with dumbbells
Pick up weighty dumbbells and stand straight. Dumbbells can be pre-placed on a high bench or on a table so as not to take them off the floor. If you use dumbbells of serious weight, you can use special straps on the hands so as not to be distracted by holding the dumbbells.
Place your feet about shoulder width or smaller, with your toes slightly apart. Look straight ahead.
Dumbbell Squat Technique
Movement begins by moving the pelvis back and tilting the body forward. Then gently bend your knees and sit down until your hips are approximately parallel to the floor or below. Then immediately stand up vigorously. Further, without stopping at the top, again smoothly bend your knees. And so the whole approach.
Make sure that the dumbbells in your hands just hang. Do not move your arms forward when lowering into a squat to balance. This is not true! Hands all the time should perform only the role of a suspension for dumbbells. If the exercise is performed correctly, this will not be necessary.
In order to avoid injuries, the gobblet squat technique must be strictly observed. Therefore, before proceeding to the exercise, carefully read its description and remember all the important points.
The exercise is performed from a straight rack with a straightened back and legs spread to the width of the shoulders. The socks are slightly turned to the sides, the arms are bent and hold the weight by the handle or the dumbbell by one of the ends in the region of the jugular cavity, the elbows are pointing down. The closer to the body is the goblet, the better is the localization of the center of gravity.
Inhale, and then as you exhale, sit down slowly, spreading your knees apart. The back can not be rounded, the natural deflection in the lower back should be maintained. Squat level – the maximum that you can achieve without disturbing the technique, i.e. keeping your back straight and not twisting the tailbone forward. The lower the squats, the more the gluteal muscles are loaded. With low squats, elbows should be between the hips, the hips should be in the same plane with the feet, and the knees may protrude beyond the toes. Reaching the bottom position, stay in it for a couple of seconds.
Exhaling, push off from the floor with your heels and rise to the starting position. In this case, it is impossible to raise the pelvis first, tilt the shoulder girdle forward, round the back and twist the tail bone. The body should remain straight, the movement of the pelvis and shoulders should be synchronous. The position of the knees should not deviate from the axis of symmetry of the legs either inward or outward.
Select the weight of the burden, so that you can perform with the correct technique at least 10-15 Goblet squats in 3-4 approaches.
For female fitness is preferable option sumo. The sumo style differs from the classic cup squats by a wider setting of the legs and a stronger turn of the socks to the sides. Feet divorced at a distance twice the width of the shoulders, and unfold outward by 45 °. All other actions are similar to the classic performance of the goblet squat.
When the goblet squats in sumo style more loaded inner thighs and buttocks. And girls and women, as a rule, are primarily interested in the study of these particular muscle groups. Moreover, with this design, quadriceps are less involved. In short, for the fair sex sumo goblet squats would be ideal.
To get the maximum effect from this exercise and avoid injuries, listen to the following recommendations:
- Before the start of classes, be sure to warm up the joints and muscles by warming up, do stretching exercises for the muscles of the legs and back.
- When lifting a heavy weight to the starting position, keep your back straight, arched in the back, it will protect you from injury.
- When performing the exercise, the torso should be tense, the shoulder blades should be flattened, the neck should not bend back, the chin should be pointing down.
- In order to avoid loss of balance and falling backwards, a gobblet with heavy weight should be done near the wall, with his back turned to it. This will serve as a safety net in case of a backfilling.
- Carefully monitor the correctness of the technique – keep the natural lumbar deflection, do not start lifting up from the pelvis, do not bend your knees.
Goblet squats – an effective basic exercise, perfectly working on many muscle groups. It is worthy to be included in the training programs of women, novice bodybuilders, as well as those who have problems with the spine.