The raised goblet squat is a unique and highly effective exercise that works several major muscle groups in your body. It is a variation on the traditional goblet squat and is performed by holding a weight in front of your chest while performing a squat. The weight can be a kettlebell, dumbbell, punching bag, or any other type of weight you prefer. The elevated position of the weight makes the exercise more challenging and effective, and also engages different muscle groups compared to traditional squats.
The correct way to perform a raised cup squat:
- Stand with your feet shoulder-width apart and your toes pointed slightly out.
- Hold the weight in front of your chest with both hands.
- Keeping your back straight, lower your body as if you were sitting in a chair.
- Lower until your thighs are parallel to the ground or lower.
- Push through your heels and straighten your legs to return to the starting position.
- Repeat the exercise for the desired number of repetitions.
It is important to keep the weight close to the chest and maintain a neutral spine throughout the movement. Also, be sure to keep your knees in line with your toes and prevent them from collapsing inward.
Muscles worked:
This squat is a full-body exercise that works several major muscle groups, including:
- Quadriceps: The large muscle group in the front of the thigh that is responsible for knee extension.
- Glutes: The gluteal muscles that are responsible for hip extension.
- Hamstrings: The muscles on the back of the thigh that are responsible for hip flexion.
- Core: The muscles of the abdomen and lower back that provide stability and balance during movement.
- Calves: The muscles at the back of the lower leg that are responsible for plantarflexion.
The goblet squat also engages your upper body muscles, including your chest, triceps, and shoulders, as they help stabilize the weight.
Benefits of the raised cup squat:
Improvement of muscular strength and endurance: The overhead squat is a compound exercise that works multiple muscle groups and helps increase overall strength and muscular endurance.
Improved mobility: By allowing your hips to sink lower than your knees, the high cup squat helps improve mobility in your hips, ankles, and knees.
Improved Posture: The high goblet squat helps improve your posture by strengthening your core and lower back muscles, which support your spine.
Better balance: The elevated position of the weight challenges your balance and stability, helping to improve your overall balance and stability.
Increased Calorie Burn: The raised goblet squat is a high-intensity exercise that burns a significant amount of calories, making it an effective tool for weight loss and improving body composition.
The raised goblet squat is a highly effective and versatile exercise that works several major muscle groups and offers several benefits for overall health and fitness. Whether you’re a beginner or a seasoned athlete, this drill is a great addition to your fitness routine. So give it a try and see the results for yourself!