Goblet Squat (BB)

Squat

Corrective

Level: 2

Target Action: Corrective

Max Effort

Kit: Barbell

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Front loading with a Barbell is a positive constraint that draws out optimal lumbo-pelvic control forcing the lower body to organise around a stable lumbar spine. Provided movement competency is good at Level 1, this is a simple progression introducing slightly more shoulder and thoracic spine range in addition to opportunities for intense loading.

Balancing the bar across the anterior deltoids requires a greater amount of thoracic spine extension compared to the DB Goblet Squat in Level 1 but the low demands on shoulder range of motion make this a far simpler exercise than the Front Squat at Level 7.

The Barbell Goblet Squat offers opportunities for intense axial loading and offers a useful exercise selection for those with somewhat low squatting competency to reap the benefits of this Exercise Category whilst learning more advanced Squat derivatives. As such we classify this Level 2 exercise as a Max Effort lift.

Squat variations form a cornerstone of many strength programmes as a potent stimulus for neuromuscular adaptation. With such potency comes great necessity for technical perfection if we are to have the maximal positive effect on complex sports skills and cap the potential downsides from poor technique. The technical model for squatting in the SSOS is derived from our technical model for vertical plyometrics.

The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.