I've watched Pro bodybuilders try to use goblet squats and they're like doing the squat they hit us out of 10 and clearly their arms are really shaky and they put the weight down like set of 10 like what are you [Music] doing hey folks DrMike here for Renaissance periodization and I'm going to talk to you today about the advantages and disadvantages of doing goblet squats everyone's favorite P. S I'm a professor of sport and EXT science took a long while to say bodybuilder Grappler hit the like And subscribe things do YouTube stuff also to me goblet every time I hear it it sounds like gobble which is a sound that turkeys make and I wonder if um oh there it is Scot the video guy doing the turkey sound uh I think there are only two possibilities for why turkeys make that absurd sound one is they're just trying to piss us off or two they have an as yet indecipherable incredibly complex language let me know in the comments which one you think it is but before you go typing in let's talk about the upsides of goblet squats because yes this is a video that is designed to be critical of goblet squats but I find that many times criticism that doesn't acknowledge the benefits of something is sort of only telling half the story and that's no good so goblet squats number one big Advantage is they are awesome at promoting an excellent upright posture they let you keep your your heels and toes on the ground which is really good critical for good squatting technique they promote minimum rounding of the lower back they let your knees travel free they let you keep your chest up and as a matter of fact the dumbbell right here in front of you kind of torqus your chest down a little bit and it's an awesome reinforcement cue to keep it up because sometimes when the bar is behind your back your chest is kind of up anyway but then you forget that that's what you're supposed to be doing your chest sinks and there's no instant reminder of it so the fact that the dumbbell feels heavy here makes you stay more upright so it's actually an amazing teaching tool for basic really good squat mechanics and it's really easy to hit depth so a lot of people that say they can't hit depth with a regular squat a lot of times because they get bunched up back here their knees do weird stuff and the bar is behind them you give them a dumbbell or a kettle bell and put it right here in front of the chest and all of a sudden they're hitting really good depth and that can be a really cool thing for technical reasons mechanical reasons like look you're hitting depth and here's now you practicing the neural pathways are getting good at hitting depth you're aware of where you're body is in space and it's also another really awesome thing kind of psychologically because a lot of clients especially beginners may come to you with all sorts of preconceived notions about what is it not possible for their human body at the time some of these Notions are just from being on the internet for too long and thinking that squats are bad for your knees or depth is bad for your knees sometimes people have had sort of poor advice from surgeons that they've had knee surgery hip surgery before they say well you know I can't go below 90 degrees which is almost always wrong and so letting them do a very safe not scary goblet squat and realize they can go all the way down down is actually a really big deal and people go oh hey I hit a full squat like yep that's right and we're just one putting the barbell on your back away from you hitting a for real full squat so it's an awesome awesome awesome teaching tool for that and another big benefit of goblet squats is it's so easy to set them up especially if you're a personal trainer you just hand your client a dumbell or a kettle bell and you're good it doesn't matter where there's no equipment required so goblet squatting is unbelievably easy set up and that's a big deal especially if you're a personal trainer and you're training clients in a busy gym floor the rack has a line of three people to it and your client isn't the World's Strongest Man so they get a lot out of goblet squats more than that in just a bit um it's awesome you just uh get it's a squat exercise anywhere you want and lastly something that's not on the list but is is kind of worth mention is that the probability of a disaster with goblet squats is insanely low because if you have a squat bar on your back and something goes wrong most times you're going to be totally fine but there's a small though noted chance like yeah like it's on your back and behind you bad things can happen the bar falls on you Etc it squishes you blah blah blah with goblet squats if you get in trouble at all all you do is just let go that's it just let go the dumbbell Falls almost always between your legs and had a few things fall between my legs if you know what I mean opportunities I mean oh that's still sexual um but in any case it's a really it's an exercise that is so so safe that uh it's obviously safe even to clients who have know almost nothing about training so if you're training your clients and you're like look you're scared of squatting heavy whatever was Heavy to you they're like yes I've seen too many videos on YouTube okay fine here's this dumbbell if anything happens you just go like this and it goes away and then you fall on your butt or you sit down or you stand up and nothing's wrong and there's a dumbbell there the worst you could do is like maybe there's a little dustmite on the ground crawling its epic journey to reunite with its dustmite family that has scene in several hours which for dustmite is basically half a lifetime and then the dumbbell crushes his family right in front of you um the dustmite will not recover from that psychologically all he's going to do for the rest several hours of his alive is sharpen a blade right in front of a picture of you small downside I say all right what about real downsides the Goblet squad has some pretty big downsides and one of the reasons that I made this presentation for you guys is because I've gotten a lot of questions in the past and recently um about goblet squats for a variety of different types of clients and even folks that are very strong and very muscular and I have a big problem with that and here's why you cannot load much weight and thus challenge your body with much resistance and thus get a lot of size and definitely strength benefit from goblet squats why DrMike what are you crazy dumbbells have uh gradations so you can simply use a heavier dumbbell right right Anakin meme no incorrect sorry Padme wrong again turns out you're dating maybe one of the most evil people of all time dummy that actually uh the whole Anakin Padme Saga should be like a like a public service announcement for women pick picking their men girls you saying you got to get deeper into your man before you choose that motherfucker he could be the worst thing that's ever happened to the Galaxy I think Darth Vader maybe personally toasted like billions of people in any case I digr the load weight is limited by how much the client can pick up or that you can hand to them imagine a regular client Joe client 47 years old 187 pounds that's right the police code for murder is his body weight Joe murder they call him and you know he can squat like a plate on a side for a set of 10 uh you know to depth on his back is good starting out you've been training him for eight months and so he squats 135 for 10 and you want to do goblet squats squats I mean High bar back squats the bars back there are you going to hand him a 100 PB dumbbell how do you hand someone 100 pound dumbbell I actually don't know do you grab on the lip of the dumbbell trying to like kind of clean and jerk it up can you upright row 100 pounds and statically hold it uh I don't know if I can and what's he going to do grab it like this and then just fall forward because it's like half his body weight in his fucking hands it's a real gnarly exercise to even set up even if you're strong and if you're not strong I mean imagine giving a a your regular 55-year-old female client a 50 pound 45 pound dumbbell or kettle bell good God that's a huge dumbbell she can probably squat the bar on her back holding a dumbbell that's really tough even just grabbing it a stuff but let's say she's grabbed it there's another problem when let's say this person can actually grab the dumbbell and do at least one repetition in many cases the dumbbell is too heavy to do that people just lean forward they're like I I can't hold it I can't hold it this is way too much it even hurts their their fingers to hold it that heavy dumbbell they say okay uh well you can do one rep they're like yes one rep I can do for sure and they do the rep and may they do another and they're like hey I got this you there's still a big problem you the client is going to be limited by holding the weight that's going to be the limit the ability to hold the weight and stay upright versus the limit as it should be in a leg exercise the limit should be your quads are no longer able to overcome the resistance and thus achieve failure because of an insufficient amount of energy coming from your quads your quads need to be the limiting factor when we train for hypertrophy or for strength we push the target muscle and movement to it close to its failure point but the target muscle is what again in the goblet squat that's right the quats but here's the problem at some point holding a 80 pound goblet Scott can you do that sound again that's really good you've hunted in Pennsylvania before haven't you same thing aren't turkeys just large pigeons that have kind of overstepped their bounds of what is allowable in society they're like fuck it I'm going get huge bro get off me bro in any case at some point when you're holding an 80 pound dumbbell with your two hands in front of your chest your hands are going to start to hurt so much that you're going to stop before your legs get tired your arms you are static hold curling 80 fucking pounds that's a lot of weight most people can't do that for very long not even strong people I sounded like Jordan Peterson for a second you you get that Scott I mean most people can't do that for very long and it's like who are you butan it doesn't even work like that bucko in any case your arms will start to give out like your biceps will start to bag down and if they don't your delts will start to give out because this is a front delt raise it's either front delts or biceps or forearms or your hands something's going to go and that makes sense because your forearms your biceps your delts compared to your quadriceps are puny weak muscles what can you curl for well let's say you know a set of 10 let's say you're real strong and you can strict curl 100 PB easy bar for set out of 10 that's strong that's real good what can you leg press 400 for a set of 10 at least how the fuck are you supposed to overcome a 4 to1 strength ratio look at your bicep and then look at your quad who's going to win that fight it's not even close it's similar to the idea of people saying oh man I don't want to use like Versa grips for my for my rowing for my back like for one arm row I want to get my my forearm strong what who has strong enough forms to be able to match their entire back that person exists but they have comically large forms and a comically weak back folks not all the muscles of their body are designed to be in Balance that's another myth we can tackle some other point that you have to have balance between your muscles that's all just fucking nonsense so the goblet squat is hugely limited by your hands biceps and shoulders and thus almost always if you're remote starting to get pretty strong that's going to give out first and your legs will never get a chance to get close to failure thus the stimulus to your legs exists but it's just not that great that's it lastly not only are you limited by the muscles that are holding the dumbbell you are limited by your trunk upright posture because technically the Goblet is in front of the body it requires you to actively contract your back musculature to keep your spine in extension to keep it from flexing forward and keep you from dumping the bar because of that a lot of times the limiting factor for the muscle becomes your back sorry limiting factor for the movement for the goblin squat becomes your back and not your legs so what do we have so far it's hands forearms biceps AKA forearm flexors shoulders back almost all will become limiting factors before you're actual legs it's like you are a real party fanatic and you want to stay at this party till 4:00 a. m.
but the three or four friends you brought with you one of them goes to bed at like usually 12: another one goes to bed at like 11: and hates parties one of them could go real hard till 1:00 a. m. then they pass out and the other one's real psycho he goes to 3:00 a.
m. but then it lights out guess when you're leaving that party if you want to stay with your friends it's not 4:00 a. m.
