The Goblet Squat is one of my favorite leg exercises...
very easy to set up and perform...plus, it's also an
excellent "teaching" exercise for learning proper
squat technique.

In addition to hitting the legs nicely, it's also extremely valuable
for training supporting strength in the core.

The version of the Goblet Squat that I've got for you here today
will hit the legs just a like the regular version, but it will attack
the core a bit differently, targeting the obliques and transverse
abdominus strongly with single-sided resistance.

This means a tighter, stronger midsection for you because
training those deep muscles of the core are the REAL key to
achieving those goals...not training the rectus abdominus (the
six-pack abs).

The first thing you need to learn is the hold...instead of holding
the dumbbell vertically, cupping your two hands under the top
set of plates, this version is going to have you supporting
(cradling, almost) the dumbbell in one hand with the bottom
"bell" resting against the forearm.

The top "bell" will be held similar to a shotput, hence the name
of this exercise.



Use your left hand to get the dumbbell into position on
your right hand. I would recommend going no heavier
than 50 or 60 pounds with this one. As you start going
heavier, the hold gets a bit awkward. Lighter is fine, though.

Stand in the top position, feet set fairly wide apart. Now
squat down.



The simple act of holding that dumbbell with one hand
in this way is going to put excellent cross-tension
through the core during the squat.

Here's a side view of the exercise.



One thing to note here...if your hands are sweaty from
training, dry them off. You don't want this dumbbell sliding
off. In addition, stay ready with your other hand in case you
feel it slipping...you can then just grab it with your non-
working hand and set it down.

And one final word of warning...DO NOT press the dumbbell
overhead into a push-press, as may be the temptation.
Because of how you're holding the dumbbell, it's not secure
for overhead pressing. When you extend the elbow, you'll
lose the bracing and the dumbbell will slide off your hand.
Just stick with the goblet-style hold....I call it a "shotput"
goblet squat, but we're not actually going to "put" the shot.

Bad things will happen.


Now let's go to the Shotput Goblet Lunge...

The hold position for the dumbbell is exactly the same as
the squat version...you'll just be doing either a standard
"step forward" Lunge or you'll do a Reverse Lunge. Personally,
I much prefer the Reverse Lunge, especially for anybody
who has knee issues.

Here's a front-view shot of the lunge position...



And here's the standard Lunge.





Here's the Reverse Lunge...





Now, you'll notice (if you're looking for it) that my knee is
going forward past my toes. There is a very prevalent
myth that this is a bad thing.

It's actually NOT.

It's a perfectly natural movement that the body is designed
to do and does just fine. This myth was based on a 1978
Duke study that showed reduced shearing foreces on the
knee joint when the shin was kept as vertical as possible.
What they DIDN'T track (and what a later 2003 study
showed) is that hip stress went up 1000% when movement
of the front lower leg was restricted....the lifters had to
lean forward to compensate and this increased stress goes
right into the lower back.

So put that "knees over toes" myth to rest in your
mind right now. It's not a thing.

Back to the exercise...

This one is obviously not a monster mass builder for the
legs...advanced trainers won't be able to use enough
resistance to seriously challenge the legs.

However, it IS an excellent exercise for developing
functional strength in the legs and especially the core. You
can use it as a "finishing" exercise for the legs, after you've
done your heavier training.

And when done for higher reps, it'll challenge your
endurance, your core strength AND your cardiovascular
conditioning.

If you'd like to see the video demo of these exercises in
action, check them out on YouTube here...(be sure to
subscribe to my channel while you're there, so you don't
miss any of these cool exercises and training tips!)



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In addition, if you'd like to get even MORE of my best training
tips and exercises, be sure to LIKE my Facebook page as well.

I post new exercises on a daily basis there...tons of very cool stuff!




Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!