How To Do Goblet Split Squat Properly

Even if we had all day we would never speak fully about the wonders of the squat, and the goblet split squat is yet another of the many variations of this wonder exercise.

For most people, the first thing that comes to mind at the mention of squats is a good glute workout with very aesthetically pleasing results. That we give to squats without a second thought.

While there is no denying how great the squat is, there are some limiting factors that make it imperative to opt for variations such as the goblet split squat as opposed to the traditional squat.

Some injuries do not allow you to execute the range of motion that a traditional squat demands, in which case, you have to make to do with the goblet stance and execution.

For this exercise, you will need either dumbbells or kettlebells. Whether you choose to go with one or two of either is really up to you, but this exercise description will go with the single option.

The other exercise that the split squat resembles is the lunge. The main difference between these two is that the lunge often involves some degree of locomotion.

The goblet lunge, for instance, will have you lunging forward while holding weights, while the reverse lunge will have you stepping back and descending into a lunge.

The goblet split squat is pretty stationary as the feet are not moved a lot, so it can best be described as a static lunge. It works the quagd, glutes, hamstrings and core.

HOW TO DO GOBLET SPLIT SQUAT PROPERLY

For this description, we will use a single kettlebell as a point of reference

  • Take a hold of the kettlebell with both hands and hold it just below your chin
  • Take a moderate step forward in such a way that you feel absolutely no strain the leg that remains behind
  • Bend the knee and the hip of the leg at the front while simultaneously raising the heel of the back foot and bending the back knee so that it almost touches the floor. Stay tall and do not allow the rear hip or the low back to flex forward.
  • Resume the initial position
  • Repeat for as many reps as you wish, then switch legs and arms.

GOBLET SPLIT SQUAT BENEFITS

MINIMIZES RISK OF BACKPAIN

We can all agree that few exercises beat squats when it comes to lower body strength. However, the placement of the load in the traditional squats can lead to back pain.

Goblet split squat on the other hand relieves the tension at the back, yet still engages the quads and glutes as conventional squats.

GREAT FOR ALL LEVELS

This exercise can be done by anyone in the fitness spectrum. Beginners, intermediate level and pro fitness enthusiasts can all try it due to its simplicity and less demands.

TEACHES GOOD SQUAT FORM

This exercise can be used to practice and master good form before progressing to the real squats.  They demand an upright torso, tight core and the knees are out.

The form is in fact more comfortable than that of the squat.

COUNTERS THE BALANCE

Whereas the traditional squat sometimes strains the lower back by focusing the load at that point, this exercise brings the load to the front.

This serves to counter the stress on the back, hence things are more aligned and evened out.

ENGAGES THE CORE

You hold the weight in front of you during this exercise. This means that it engages the core on a deeper level than the traditional squat would have.

EASY ON THE KNEES

This exercise is a great alternative to lunges because it is kinder on the knees. People who suffer or have the potential to suffer knee injuries do it in the place of either the lunges or the reverse lunges.

The knee locomotion is minimized, thus the stress on the knee and hip joints is also minimized.

POTENTIAL TO SCALE

It is okay to start with the lightweight, or just your body as resistance. As time goes by, you can introduce optimal and then heavier weights to increase the intensity of the exercise.

MINIMIZES FORWARD LEAN

Holding the weight beneath your chin prompts your core to be tighter and core straighter. It thus prevents the common rookie mistake of leaning the torso forward which is very prevalent in other variations.

GOBLET SPLIT SQUAT ALTERNATIVES

GOBLET SQUAT TO CURL

This variation graduates this exercise into a compound movement. It injects an upper body componenT that works your abs and obliques to an even greater degree.

In a squat to curl, start off in the goblet squat stance and complete a curl with the dumbbell before standing back up.

GOBLET SPLIT SQUAT MISTAKES TO AVOID

 

There are two common mistakes that occur during goblet split squat:

LEANING FORWARD

This happens a lot when your core is weak and your ankles have no flexibility. You just find yourself leaning forward as you squat down.

To avoid this, keep your core tight throughout the movement, making sure your weigth stays in close to your chest.

KNEES FALLING IN

This is a common mistake many squat variations, not just this one, and it could result in injury.

You have to pay attention to the knees and put real effort in keeping them outward. If this is hard to do by yourself, introduce a resistance band to help you keep the knees outward.

CONCLUSION

If you want to work your quads more, take smaller steps and let the driving up force generate from the balls of either feet. If you want to emphasize the glutes and hamstrings during the split squat, take a wider stance and generate the drive up through the heel.