Goblet Squat DB

Squat

Corrective

Level: 1

Target Action: Corrective

Assistance

Kit: Dumbell

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A Goblet Squat with DB is the most simple exercise in the Squat category. It’s understandable to think that a body weight squat is more simple but that isn’t the case. The addition of a moderately heavy dumbbell creates a constraint on a squat pattern which strongly encourages the athlete to maintain a static and braced neutral spine throughout. This is true of other Front Squat derivatives (Goblet Squat with Barbell, Front Squat with KB’s and Front Squats) but not Back Squat derivatives… or body weight squats.

What makes Goblet Squats with DB the most simple of the Front Squat derivatives is that they require the least thoracic spine extension, shoulder and hip range of motion.

The combination of these 2 factors (provision of strong positive constraint on lumbar spine posture + low shoulder range of motion demands) makes Goblet Squat with DB the easiest way to coach a beginner to squat.

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.