First of all, the mere thought of even calling myself something like that invokes an immediate gag reflex. But more to the point I am not nearly creative enough to fall into that camp.
I mean, a true fitness influencer would have used any of the following titles to lure you in:
“187 Goblet Squat Variations That I Made Up on a Wednesday”
“The Keto Guide to Goblet Squats”
“4 Maybe New to You Goblet Squat Variations (You Can Perform With a Chainsaw)”
All that said, I’m a firm believer that training doesn’t always have to be a circus show. Sure, it behooves us to add a little variety and pizzazz into the mix – I.e., chainsaws? blindfolds? unstable surface? chains? a black bear? – but for most people, most of the time, what yields the best results are sticking with exercises that:
Are user friendly and easily reproducible.
Don’t require a bevy of speciality equipment and/or signing a liability waiver to perform.
Provide carryover other than garnering “likes” on social media.
I don’t know, maybe it’s because I’m a bit old school and am kinda-sorta set in my ways, but for me and my money, the best exercises are the ones that are monotonously boring.
To that end, since we’re all sequestered and training at home and likely doing all we can to NOT toss our faces into a brick wall from too much monotony, below are a handful of Goblet Squat variations – that, for the record, can be performed with either a kettlebell or dumbbell – I tend to default to with my own programming (and that of my clients/athletes).
1. Goblet Squat w/ Lowering
Let’s be honest: It’s a bicep curl. The “lowering” part is a bicep curl.
However, WHY I like adding in the bicep curl may surprise you.
It’s not for bigger arms.[footnote]Although, who’s gonna balk at that?[/footnote]
Rather, I like how it forces you to OWN the bottom position of the squat. I find a lot of trainees tend to “relax” in the hole and either end up losing their spine position or just “hang out” on their passive restraints (ligaments and tendons). With the lowering component the idea is that they have to remain ON throughout the motion.
There’s a bit more of a mind-body connection which I find is beneficial for many.
SIDE NOTE: As you can see, my 3-year old in the background is super impressed.
2. Goblet Squat w/ Pulse
I got this one from Dan John years ago and it’s a sneaky little fucker.
The limiting factor, of course. will be shoulder endurance so err on the side of conservative when selecting a load to use.
That said, the main benefit of this variation is targeting the anterior core. Similar to above, the idea is to OWN the hole and pressing the KB out in front of the body forces you to fire your core to a very high degree.
It also forces a bit of weight shift (back), which allows for a bit of “settling” into the squat to occur. Be PURPOSEFUL with pulse part; it shouldn’t be a quick jolt back and forth.
3. Squat w/ Overhead Press
I’m just going to come right out and say it: This one suuuuuuuuuuuucks.
I picked this one up from Dr. Quinn Henoch of Clinical Athlete a few years ago when listening to him present, and was slapped in the face with intrigue when he mentioned he liked this variation to help with grooving thoracic extension with his athletes.
Once I tried it the lightbulb went off.
Try it.
You’ll get it too.
4. Goblet Kickstand Squat
Also known as a “B-Stance” Squat, all we’re accomplishing here is getting more acquainted with asymmetry and using it to our advantage. I’ve written more on my stance with regards to asymmetry in the past and you can check it out HERE.
TLDR: Asymmetry is normal. You’re going to live.
I like this variation because:
Everyone is a bit different – anthropometically speaking – and for many, experimenting with asymmetrical stances is a splendid way to help make the squat feel more comfortable.
I also view this as “fake single leg training” in that we can overload one limb over the other while not taking balance out of the equation (which can be a limiting factor for some).
Of course, I love the Goblet squat. As you should too. It’s a wonderful little exercise that serves as a “catch all” to groove a better squat pattern. And on top of that…it’s super versatile. As you’ll come to realize after reading this excellent guest post from Shane McLean.
The Goblet squat has revolutionized the way the squat is being performed and taught throughout the world. If don’t know what a Goblet squat is, I’m getting Dan John to come over to your house and slap you upside the head.
If you don’t know even who he is, I suggest you Google him. Pronto.
Dan John stumbled upon this excellent exercise by chance.
“Years ago, I was faced with teaching 400 athletes to squat correctly. I attempted move after move and lift after lift, yet I failed every time.
I saw glimmers of hope from teaching one kid the Zercher squat and a few picked up the pattern when we lifted Kettlebells off the ground but nothing was really working.
The answer was somewhere in between a Zercher and a Potato squat. It came to me when I was resting between swings with the weight held in front of me like I was holding the Holy Grail.
I squatted down from there, pushed my knees out with my elbows and behold, the goblet squat.” (1)
I guess you can say he choose wisely.
Thanks to Dan’s discovery people in gyms everywhere have discovered the joys of squatting. The Goblet squat is an exercise that’s great for beginners and advanced exercisers alike.
But what makes the Goblet squat so good?
Holding the weight anteriorly encourages you to stand up straighter, get that upper back tight and puff out that chest which sets the table for good squat. Furthermore, the weight acts as a counter balance that encourages you to sit between your legs and not over your knees.
For most gym-goers, the Goblet squat may be the only squat you’ll ever need. It beats squatting on a stability ball by about a trillion. Why do people do that?
Now that I’ve established the Goblet squat is the bomb, let’s look at some variations so you can squat like a boss.
1. Goblet Box Squat
If it’s been a while since you’ve squatted or you’ve never done a Goblet squat before, this variation is a good starting point. Reducing the range of motion combined with a reference point with the box will help you groove proper technique.
Pairing this with single arm press/pull combined with a mobility drill works like a charm. For example:
1A. Goblet Box Squat
1B. Single Arm Row
1C. Half Kneeling Hip Flexor Stretch
2. KB Goblet Squat with Lowering
Tony calls this lowering but I’d prefer to calling this a biceps curl. Any excuse to work on the guns, right?
The pause at the bottom of the squat with the ‘curl’ helps you ‘own’ the bottom position and creates extra tension in the anterior core and the posterior chain. It’s going to tickle the legs a little also.
Pairing this with a suitcase carry will provide a greater challenge for your lungs and grip strength. Try this little finisher that I borrowed from Dan ‘the man’ John.
How do you make Goblet squats more enjoyable? By adding a looped resistance band of course. Adding a band to the kettlebell helps you control the eccentric portion of the movement and provides extra resistance on the concentric portion also.
Furthermore, some gyms don’t have big enough kettlebells to challenge advanced lifters and adding a band helps…… or hurts depending on your perspective.
This exercise can be done for straight sets but if you’re feeling ambitious you can pair this with a little exercise called the Goblet lateral walk. For example
1A. Goblet squat with band 8-12 reps
1B. Goblet lateral walk 8-12 steps each side
1C. Your grip will love you
4. Goblet Squat 1 ½
Adding a half a repetition to this exercise will make you hate life but will increase tension in your legs, anterior core and the posterior chain. These factors will give you a lower body of steel.
This exercise can be used as a finisher at the end of your leg training or can be super-setted with a core exercise for a rousing good time. For example:
1A. Goblet squat 1 ½
1B. Push up position plank
5. TG Addition: Goblet Elevator Squats
A nice progression for 1-1/2 rep Goblet squats would be elevator squats. I learned this one from my good friend Ben Bruno.
Here you’ll squat down into the bottom position, come 1/2 way up, back down again, then 3/4 of the way up, back down, and then stand tall. This is a great option for those who A) can’t think of any other way to make them hate life more and/or B) have limited options in terms of load you can use (the increased time under tension is a leg killer).
Wrapping Up
The Goblet squat makes it possible for most people to squat with good form and to reestablish the squat pattern for those who have ‘lost’ it. This also doubles as an excellent mobility exercise for the lower body.
Start choosing squats wisely. Incorporate the Goblet squat into your routine pronto and make Dan a happy man.
About the Author
Shane “The Balance Guy” McLean, is an A.C.E Certified Personal Trainer working deep in the heart of Texas. Shane believes in balancing exercise with life while putting the fun back into both.
At the expense of sounding like an uber meathead, squats pretty much solve anything. You want to be stronger? Squat. You want more muscle? Squat. You want to lose fat? Squat. You want to beat Captain America in an arm-wrestling match? Squat.
About the only thing squats can’t do is help you grow hair, make you an omelet, and cure cancer[footnote]Allegedly[/footnote].
There’s a reason squats are a staple in most weight training routines, and today’s guest post by strength coach, George Kalantzis, breaks down the proper progressions most people should consider when starting for the first time.
Enjoy.
The Squatzzzz
“If you want bigger arms- squat. Squatting makes everything grow.”
Sergio Olivia, 3 time Mr. Olympia, on offering advice on how to get bigger.
Squatting has been around for centuries. It is one of the primary movements that Dan John says can impact your life, and also one of the best movements for mass strength and muscle development. Yet unfortunately squats are still one of the most neglected and butchered exercises in the gym.
But Why?
Squats are tough and working hard separates the strong from the weak. Squatting heavy stresses the entire body and it takes a lot of will power and strength to put something heavy on your back, drop down, and stand back up. Therefore most people neglect them altogether.
Then you have some people who claim squats are bad for your knees and stick to leg extensions and leg presses. While it is true that squats can place a lot of stress on the knees, it is typically the form and amount of volume that is the cause of knee pain.
In fact, from a exercise science point of view leg extensions can actually place more stress on the knees than squats because they are an open chained exercises. Open chained exercises like leg extensions cause the quadriceps to contract and pull on the knee ligaments and surrounding muscles without counteraction of the hamstrings. Squats actually recruit both the hamstrings and quadriceps.
Research (Escamilla, 98) supports that squats generate twice as much hamstring activity as leg presses and leg extensions. That same research suggests hamstring recruitment is advantageous to enhancing knee stability and functional capacity of the hips. Squatting does not sound that bad now does it?
Ok, I’m Ready Where Do I Start?
It is always important to start with an assessment to figure out where the you will stand in reference to squatting. Tony wrote an in depth post on that HERE.
Mobility Drills
After establishing a baseline, it is time to begin start preparing the body to squat. Starting with some light soft tissue work and warm-up drills will help prepare the body for full ranges of motion needed to squat and prime the nervous system.
Most people have a hard time reaching full depth in a squat and I have found that it is usually a lack of mobility in the areas of the hips and ankles often leads to compensations in the squat..
Core Engaged Deadbug
A deep squat requires proper pelvic position. If you arch your back to hard during a squat , your femur will have a hard time moving around in the hip socket. This is often the cause of the butt-wink.
A core engaged deadbug will help you learn how to keep the ribs down and control the pelvis which are needed for a good squat pattern.
Wall Hip Flexor Mobilization
This drill really teaches you how to keep your glutes tight, extend the hip and flex the knee at the same time to get a deep stretch in the quads. You should focus on getting the range of motion through your hips and not lower back.
Kneeling Glute Mobs
I love this mobilization drill because it really looses up the posterior chain and allows you to safely work on hip internal rotation without cranking on the knee.
Ankle Mobilizations Drill
An often-overlooked area of squatting tends to be the ankles. In order to squat to full depth the ankle needs around 4 inches of dorsiflexion. If the ankle is lacking the appropriate mobility, you may see yourself coming up n your toes, or not hitting appropriate depth.
Squat To Stand With Reach
By the time you have complete the other drills your body should be primed to squat. The squat to stand synchs the entire body and recruits all the muscles needed to perform a good squat. If you have a hard time getting into this position, you may no the ready to squat to full depth.
Assisted Squat
Assuming no pain or restrictions are present a great place to start is an assisted version of the squat. There are many ways you can do an assisted squat, but I like using a suspension trainer for assistance.
Holding a suspension trainer allows the trainee to work on static stability and groove a great pattern. Make sure the trainee maintains a neutral back position and uses as much assistance as needed in order to get to the bottom position.
Bodyweight Squat Versions
Once someone has mastered the assisted squat, it is time to move onto a bodyweight squat. Here you can really learn how to squat to full depth and drive up under control.
Sometimes people will have trouble with their heels coming up of the ground. If that is the case, you can create a little heel lift with plates or shoes to help the body recognize how to sit back onto the heels and reduce coming up off the floor.
Another common error for someone just learning to squat is a knee collapse. A great trick for that is to put a mini band around the knees. The bands feeds into the bad movement pattern by pulling their knees farther in and the body reacts by correcting the movement.
Goblet Squat
For most people, a goblet will be the basis of a squatting program. Legendary coach Dan John says that goblet squat is all a lot of people will need and there is a good reason behind that.
Grab a Kettlebell or dumbbell and hold it close to your chest. With your elbows pointing down, lower your body into a squat. Allow your elbows to be inside your knees and put pressure on the outside of your heels to help keep your knees out. Return to the starting position.
Many people are under the assumption that the Goblet Squat is just this plain ol’ vanilla squat variation that offer no variety. Au contraire! There are any number of ways to make it more challenging.
Goblet Squat Against Wall
Cannot seem to keep your back straight and knees from caving in? Try the goblet squat against the wall. Face a wall with your feet around 6-12 inches away from it and work to actively pull down into the squat.
Start further away and work closer to the wall, as you get more comfortable with the position.
Goblet Squat With Pause
Mastered the regular goblet squat? No problem, try a pause in the bottom of the squat. Pause reps will keep you honest, and really challenge your strength because you cannot rely on the momentum to pop back up from the bottom.
Goblet Squat With Heartbeat
This is one of my favorites to use with people, and it is one version that is not used that much. I first saw it from Mike Robertson when I was learning progressions for group training. It is great for people who have shoulder issues and really challenges the core.
Offset KB Squat
Holding a kettlebell on one side of the body will expose any asymmetries from side to side and really teach the body to own the position. Try to really focus on driving through the entire foot rather then shifting to the side of the kettlebell.
Double KB Front Squat
It only makes sense that once you have mastered the above it is time to load up. The double KB front squat is a great squat version because it really teaches you to sit down rather than back and down.
Essentially what you get is all abs and quads without demanding mobility requirements. It can be very humbling if you have never tried this before.
Front Squat
If you have become comfortable with the KB front squat and are ready for more of a challenge it is time to move on the barbell front squat.
Just like the KB, barbell front squats are all abs and quads. They are great because you have to really sit down into the squat rather than sit back or you’ll loose the bar. Due to the position of the bar your body must learn to stabilize the core instead of using back muscles to stand up. If you constantly get stuck hitting depth on a back squat this is a great exercise for you.
Back Squat
At this point, we have covered a lot of information on squatting. The back squat requires tremendous strength throughout the quads, hamstrings, glutes, hips, abs, and back. There is a reason why most people mess the exercise up or neglect it all together. If you have truly mastered the above exercises then it might be time to try a back squat out.
If you want to learn how to set-up, Tony wrote an awesome post HERE.
Conclusion
Squatting is a lot tougher then it seems. Consider hiring a coach for help on some of the barbell work, and if you are just starting out, goblet squat variations will surely get the job done. Try not to be a hero and start with something that is in between.
Quick things to consider before squatting:
If it hurts, you should hire a coach for an assessment and or see a qualified physical therapist.
Not everyone is made to squat to full depth or made to squat.
Squatting with a bar is not for everyone
When you first start out, you will not need that much weight, typically 45-55 % of your true max. Working on technique and conformability with the different squatting positions should be your first goal before trying more advanced versions.
References
1) Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.
About the Author
George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.
George is a veteran of the United States Marine Corps and was awarded an honorary discharge after eight years of service. He possesses an MBA from Southern New Hampshire University and is currently attending massage school to become a licensed massage therapist.
Outside of CSP, George maintains a fitness-related blog that can be found at www.sgtkfitness.com.
It’s hard to imagine a more versatile and “user friendly” exercise than the Goblet squat. I think we should collectively pass it into law that anytime anyone in the fitness industry crosses paths with Dan John, he or she is obligated to give him a high-five for popularizing it.
Or buy him a steak. His choice.
Taking pain, injury, and one’s anatomy/musculoskeletal limitations (FAI, bone spurs, etc) out of the equation, I’d argue there’s no one on Earth who couldn’t learn how to squat correctly within ten minutes of performing their first Goblet squat.
And they’re not just a one-trick pony either.
They also help solve everything from anterior knee pain to global warming to a bad hair day. They even solve bipartisanship. Congress can’t agree on simple things like health care for veterans or making birth control easily accessible for women (or that the number 3 comes after 2), Republicans and Democrats across the board give two thumbs up to Goblet squats.
They’re like magic, Gandalf and Professor Dumbledore approved.
Who Did I Steal It From: I know of several coaches who have used this variation – Dean Somerset, Dr. Mark Cheng, Dan John, and Mike Robertson to name a few. So I’ll give credit to all of them.
And not for nothing: it should give you an indication of the exercise’s validity and overall bad-assery that so many top-notch coaches recommend doing it.
What Does It Do: The lowering component (where you actually lower the KB down to the floor while in the bottom position) adds an additional challenge to the exercise by increasing the lever arm (the actual distance the KB travels as you lower it away from the body).
This forces the anterior core to fire on all cylinders, but also the muscles posteriorly to help resist the flexion moment (learning to stay more upright).
I also love using this variation with people who tend to be hyper-mobile. Whenever I see a client or athlete with a loosey goosey (<- that’s the scientific term) squat pattern, where they can’t seem to control anything – the knees, hips and torso resemble a baby giraffe learning to walk – I’ll have them perform this exercise.
Why?
Because it forces them to concentrate, slow down, and OWN the position, especially in the bottom.
People who are more lax tend to “relax” in the bottom position which places much more stress on their passive restraints – ligaments, tendons, etc.
By adding in the “lowering” component, it forces them to own tension, and thereby helping/teaching them to maintain (hopefully) a more optimal pelvic position. And knees, and torso.
Key Coaching Cues: Slow down. I’ll generally have someone perform a controlled tempo on the way down (2-5s). In the bottom position I’ll have them perform 1-2 “pumps” where they lower the KB down towards the floor, again, in a controlled fashion.
One repetition = squat down, 1-2 pumps in the bottom position, then return back to standing.
As far as “fool proof” exercises are concerned, you’d be hard pressed to do much better than Goblet squats.
I’d toss in an obligatory “it’s so easy a cave man can do it” joke here, but, well, shit, I just did.
Time and time again I’ve seen someone with some of the worst squatting technique you can imagine (Think: knee valgus, rounded back, my corneas perpetually bleeding), only to see them squatting flawlessly in a matter of minutes when coaching them up on the Goblet squat.
Likewise, almost always, whenever someone complains about how much “squatting hurts my knees,” I can get them performing them pain-free with a little cueing and attention to detail.
I like call it “pulling a Dumbledore,” because it’s borderline magical in their eyes.
It makes complete sense when you think about though.
– Give them an anterior load to force them engage their core musculature more efficiently and to provide more stability.
– Cue them to SIT BACK (keeping their feet flat,however placing the brunt of their weight into their heels), while simultaneously pushing their knees out (t0 open up the hips).
– And then teach them to “finish” with their glutes at the top, and not only do they see drastic improvements in their technique (and depth), but it feels effortless and less painful.
That said, even though the natural progression is to (eventually) move towards barbell variations, sometimes it’s advantageous to stick with Goblet squats in the interim and make them more “challenging.”
Goblet Elevator Squat
Who Did I Steal It From: In a roundabout way, Ben Bruno. I saw a video he posted doing the same thing with a front squat, and figured this would be a nice regression for those of us who prefer not to hate life.
What Does It Do: Well, first, it’s important to recognize that you should master regular ol’ Goblet squats before moving on to this variation.
HERE’s a great starting point from the guy who pretty much popularized the movement, Dan John.
Having said that, Goblet elevator squats are an easy way to increase time under tension, or TUT for the exercise physiology geeks in the crowd.
Key Coaching Cues: All the same cues for a normal Goblet squat come into play, except here you’re going to break up each repetition into segments where you come up 1/2 way, go back down, come up 3/4 of the way, then come back up to the starting position.
Your quads should be flipping you the bird by the end.
Because of the increased TUT, I like to keep the repetitions on the low(er) side – 5 to 6 – but for the more sadistic minded people reading, feel free to work your up to ten total repetitions (which is really 30 when you factor in the “breaks” in each rep).
Have fun!
Also
For those looking for even more ways to up the ante with their Goblet squats (or their exercise repertoire in general) check out Jen Sinkler’s Lift Weights Faster.
The programming and exercise database will undoubtedly keep you on your toes and satiate anyone who gets easily bored with their workouts.
In a word: No. Actually, much like everything…..it depends.
But before I get a fusillade of hate mail for making such a heretical comment, hear me out for a second.
There’s a huge dichotomy between the word need and want.
Need and want are too different things.
Do you need to crush beers on the weekends? No, but you want to.
Do you need to bench press three times per week? No, but you want to.
Do you need to remind your boyfriend that he’s not Channing Tatum, every…..single….day? No, but you want to. We get it ladies. Channing Tatum can dance. And he has abs that could deflect bullets. And yes, his index finger probably has more sex appeal than the entire East coast. But do you have to throw it in our face every minute of every day? We have feelings too, you know!
This whole subject was spurned a few weeks ago when, after my most recent T-Nation article about shoulder pain went up, some internet warrior decided to chime in to bust my balls and made a comment that he stopped reading once he saw that I stated my best bench press was 315 lbs.
Trust me: I’ll be the first to admit that my bench numbers are pathetic, and that I should have a few points revoked from my man-card.
I replied back with: “Yeah but my internet max is like 405. That has to count for something, right?”
Of course, this has absolutely nothing to do with squatting, but it speaks to the incessant chest bumping and bravado the pervades the internet, and the fitness industry as a whole.
Peruse any fitness forum and you’ll invariably notice one common denominator, especially when it comes to squatting:
EVERYONE squats ass to grass.
And everyone, seemingly, squats 600 lbs.
For reps.
With Mila Kunis on their back.
This, my friends, is utter bull to the shit.
What’s even more comical (or scary) is that the same people that claim to lift these world renowned numbers are also the same ones who call out people for not squatting ass to grass, or chastise those who refrain from squatting all together.
As a strength coach (and some parts meathead), I’d be remiss to poo-poo on the squat. I want people to squat as I feel they’re an invaluable exercise that helps build strength, power, and helps to improve athletic performance. Moreover, you’d be hard pressed to find another exercise which helps burn more calories. So, for those more concerned with fat loss or aesthetics, squats are unparalleled.
Taking it a step further, though, I also feel squats do a fantastic job of offsetting many of the postural imbalances we see from those who spend a vast majority of their lives sitting.
Someone who can perform a proper squat demonstrates that they have the ample ankle dorsiflexion, hip flexion, t-spine extension, core stiffness, and glenohumeral ROM (to name a few) to do so. Which is saying a lot given many people can’t sit down onto a chair without blowing out their back.
So I guess the question isn’t so much “does everyone NEED to squat,” but rather……
……..“which squat variation is the safest and most effective for that one individual?”
While I’m all for people squatting with a full ROM, sometimes it’s just not feasible, and borderline counterproductive. Make someone with chronic anterior knee pain or Femoral Acetabular Impingement (FAI) squat ass to grass, and you’re setting them up for something bad to happen.
And, you’re an a-hole.
Likewise, take someone with a degenerative disc issue or who has any number of postural imbalances, place a bar on their back and make them squat, don’t be surprised if your eyes start bleeding.
Conversely, even if someone does have crazy mobility and demonstrates that (s)he can squat to depth, that doesn’t mean it’s the right thing to do.
I’ve worked with a handful of dancers, gymnasts, cheerleaders, and Yogi’s who could contort themselves into a human pretzel and could easily squat all the way to the ground, but because they weren’t able to stabilize within that ROM, I felt it was not in their best interests to squat. That low.
We still squatted. Just within a ROM that was safe for THEM.
More to the point, I place a priority on technique (regardless of depth):
– Groove a proper hip hinge pattern (learn to sit back).
– Push the knees out.
– Learn to engage core stiffness (get tight).
– Learn to engage the lats to provide more stability to the spine.
– Maintain a “neutral” spinal position.
– Try not to pass out.
And the list could go on and on.
Look at something like a Goblet Box Squat:
[Video credit to John Gaglione]
To me – and many other fitness professionals – the Goblet squat is about as idiot proof as a squat can get. The anterior loading forces the trainee to engage their core, and the box helps to keep them “honest” and learn where proper depth actually is.
Additionally, if I have to bring the box up due to any number of issues – FAI, knee pain, whatever – I can do it and still reap many of the benefits. Really, all I care about is grooving proper technique anyways.
From there, we can progress the exercise to a lower box, or to a free-standing squat (no box). Or maybe even a goblet squat with pulse:
And then we can gravitate towards more “aggressive” squat variations like front squats or box squats or whatever we deem appropriate.
In the end, I just wish more people would consider that not everyone can show up on day one and squat, let alone ass to grass – especially without taking into consideration someone’s health history, injury history, postural imbalances, compensation patterns, and experience.
So to bring this all back around again: I DO feel that everyone should learn to squat…..the right way. But more importantly, to choose the appropriate variation that suits they’re needs.
Whether or not someone wants to squat is one thing. That’s a can of worms I don’t want to open here Do we need to squat? Well, that depends. I want to say yes given the plethora of benefits that squats have to offer.
But given how a lot of people move nowadays, it might be one of those things that’s not worth the effort – at least to start, and it’s better to approach things on a case-by case basis.
I’m obviously not going to go through every squat variation and say who should be doing what. That would take forever.
If anything, I hope this post at least starts a conversation amongst those reading and it gets people to take more of an objective look at how they go about making recommendations and programming for their clients.
George began his time at Cressey Sports Performance as an intern in the fall of 2013, and returned in 2014 as CSP’s Group Fitness Coordinator, overseeing all Strength Camp coaching and programming responsibilities.
