Goblet Squat: Shoulder Position!
Among the many variations of squats, the goblet squat is a very classic movement
Benefits of the goblet squat:< /strong>
Help correct squat posture and power generation skills! Great action for beginners. It makes it easier to keep your torso upright and can reduce strain on your back
The presence of weight on your chin will naturally teach you to maintain proper spinal positioning. If you can't maintain a neutral spine, you will lose your balance, it's that simple. The goblet squat has an instant feedback feature, so you quickly learn what "right" feels like.
At the same time, goblet squats can correct the problem of excessive forward leaning of your upper body when squatting!
However, although the goblet squat is good and the technical operation is not difficult, there are still many details that need to be paid attention to. One of the most critical points is the position of the shoulders!
When holding dumbbells to set movements, if your shoulders are in a forward-rotated rounded shoulder position (as shown in the picture), when squatting, you will find that your upper back is hunched and your shoulders continue to be forward-rotated, which will also make it difficult for you. Able to use the entire back strength to hold the body up.
Some people say that I just want to train my lower body, and it shouldn’t matter if my upper body is hunched and has rounded shoulders, right? In fact, it has a lot to do with it. This is true for squat series such as back squats with the weight on the back, front squats in front, or goblet squats. The entire back is required to hold the body up. When the shoulders are rounded and at light weight, even when hunched overThe back and lower back can barely support the weight. At most, the lower back feels tight. However, as the weight becomes heavier and heavier, the upper back does not straighten and exert force, and it may be difficult to lift the weight and squat. And the lower back will be uncomfortable.
Here is the importance of setting the movements before starting training. When you start squatting without setting your body in a neutral position (the pelvis is in the correct position without tilting forward, the thoracic spine is in the correct position without rounding the back, the scapula is in the correct position without forward rotation, and the lumbar spine is in the correct position without straightening the waist), you think during the process Getting it back into the correct position is difficult.
The following methods:
1. Set the whole body position first
2. If the correct position is difficult for you, you You can deliberately stay in this position for 3-10 seconds (stop for equal lengths) to let your body learn to coordinate and exert force in the correct position
3. When it is difficult to squat to the end and maintain the correct position, you can also stay for equal lengths to let the body learn to coordinate and exert force in the correct position.
The body's method of exerting force by memorizing the correct position
4. If the action runs away, reset the position and do not repeat the action under the wrong setting.
5. When the body is trained in the correct joint and muscle positions, it will become easier and easier for the body to maintain the correct posture. If the body is trained in the wrong posture, the movements may look similar, but the body is using the wrong force. The chances are high