Pick Your Squat Style
You can do squats with body weight for resistance or add weights such as dumbbells, barbells or kettlebells. There are many variations: front squats, back squats, goblet squats, pistol squats, and even sumo squats. Squats are adaptable for every level of fitness and age.
We like the Goblet Squat because of its simplicity and ability to help you maintain good form.
A goblet squat requires you to hold a weighted object in both hands in front of your chest. Having the weight up in front of your chest helps keep your balance and allows you to stay more upright, which will help you maintain good squat form.
3 Key Principles for the Perfect Squat
Given that a squat involves many muscles and joints, it’s no surprise that executing the proper technique of this exercise can be challenging.
1. Bend Through Your Hips, Not Your Back
Squatting requires you to ‘hinge’ your hips as you lower down into the squat. Rounding your back puts more strain on your low back and reduces much-needed power when increasing your squat load. This rounding is referred to as the ‘butt wink.’ Watch this video to learn about the ‘butt wink.’
Key Tip: Place a pole along your spine to keep your back’s natural curve. Keep the pole in contact with your mid-back and pelvis throughout the movement. Also, keep the space between the pole and your low back the same distance throughout the movement.