Have you ever wondered how you can effectively build your lower and upper body strength as well as strengthen your core? Well, trust today’s feature–the sumo goblet squat will give you real value for your efforts.
HOW TO DO SUMO GOBLET SQUAT
Here are the easy steps to bring a difference in your sporting life;
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- Adopt a wide stance with your feet wider than hip-width apart.
- Point your toes outwards by roughly 45⁰. Rotate your hips as well.
- Inhale and brace your glutes and core. Break at the hips (push them back), bend the knees, and descend slowly.
- Maintain a straight spine and tight core.
- Break parallel, pause, then rise to the starting position. Breathe out.
WHAT MUSCLES DO SUMO GOBLET SQUAT WORK?
The sumo goblet can be such a useful movement when performed correctly. The following are some of the muscles it works:
The quadriceps are the large muscles at the front of the thigh, which is divided into four distinct portions and act to extend the legs. The parts include rectus femoris, vastus lateralis, vastusmedialis and vastus intermediate.
“Glutes ” is a nickname for the three sets of gluteal muscles.
They are large and fleshy muscles of the buttocks, stretching from the back portion of the pelvic girdle (hip bone) to the greater trochanter, the bony protuberance at the top of the femur (thigh bone).
These are muscles that define the shape of the buttocks. The muscles comprise of gluteus maximus, gluteus mediums and gluteus minimums.
The hamstrings are a group of four muscles, namely, long head of the biceps femoris, semitendinosus and semimembranosus. Each hamstring crosses two joints–the hip and the knee.
The hamstrings are responsible for your hip and knee movements in walking, squatting, bending your knees and tilting your pelvis.
The calf muscles are located on the backside of the lower leg and are made up of two muscles; the gastrocnemius and soleus.
INNER THIGH MUSCLES
The inner thigh muscles are on the inside of the thigh, starting from at the pelvis and extending to the femur.
The muscles also known as adductors, include nine muscles namely; gracilis, obturator externus, adductor brevis, adductor lingus and adductor Magnus.
The main function is to squeeze the thighs together, as well as rotation and flexion of the thigh.
SUMO GOBLET BENEFITS
A correctly performed goblet squat produces the following benefits:
STRONGER INNER THIGHS
The sumo goblet squats will guarantee you a better balance. In this case, the adductors play a key role in overall balance.
Training the adductors help improve your balance and coordination for sports, exercises and life in general.
IMPROVED LOWER BODY STRENGTH
The squats build lower body strength, a highly functional and beneficial movement.
A STIMULUS GROWTH
The sumo goblet squat exercise provides an alternative way to stress and challenge your body
It also tones your leg and adds muscle mass.
REHABILITATION AND RECOVERY
This move is often included in rehabilitation and recovery programs for athletes. It is a superb way to rebuild muscle strength while paying attention to the overall body state and moves.
ALTERNATIVES TO SUMO GOBLET SQUATS
The sumo goblet squat has several variations that can help you achieve your fitness goals. Some of these alternatives include;
The tempo squats slowly the movement so the athlete cannot bounce through or use momentum to produce a force on the way back up. The tempo squats reveal weak spots in strength and mobility and provide additional time in case of tension.
SUMO SQUATS ROTATION
The sumo squat rotation involves adding a rotational element to your exercise. It will allow you to work across another movement plane. This is awesome news in case you wish to target your core and abs. To achieve this, add a twist as you come up from the bottom of the squat.
Alternate to a different side after every rep. Ensure you pivot your feet to assist with the movement.
SUMO SQUAT TO KETTLEBELL SWING
You need a dumbbell swing to perform the sumo squat to the kettlebell swing.
After each rep, complete a full kettlebell swing. Propel the kettlebell using force from your hips. Do not forget to brace your breath and body and maintain a straight spine.
As you perform each squat, hold it in front of your body as you would do with a goblet squat.
SUMO JUMP SQUAT
The sumo jump squat is an excellent way to add an explosive psychometric element to your training.
You need to drive up with power and precision and jump upwards after returning to the starting position from the bottom squat.
Do this on a fluid motion, then land softly and immediately descend into the next rep.
MISTAKES TO AVOID IN SUMO GOBLET SQUATS
Avoiding the following mistakes during the sumo goblet squat movement will assure your safety.
ROUNDING YOUR BACK
Establish a neutral, straight spine and hold at all points throughout the full range of motion. Rounding your back can result from a weak core, heavyweight or poor mobility.
The right workout can correct all three anomalies. Ln case you cannot maintain a straight spine while under a load, you should do the movement without a load.
LEANING TOO FAR FORWARDS
This is usually a sign of tight calves and hips
This can be corrected by taking longer warm-ups, where time is dedicated to activating these body parts in question. Mobility exercises also serve to eliminate knots and tight muscles. It also strengthens the lower back.
COLLAPSING YOUR KNEES IN
You should never let your knees collapse inward as you squat. This may stress your knees and damage your ligaments. Instead, always try to point your knees in the same direction as your toes.
This is a common mistake across many types of squats. Tight hips and or weak glutes often cause it. It can also mean that the load is too heavy for the lifter.
Finally, to improve your skills in squats, always remember to do it correctly to reap the full benefits. Good luck.