Wednesday, January 18, 2012

WORD & WEIGHT: Goblet Squat


Isaiah 35:10 - "And the ransomed of the LORD will return. They will enter Zion with singing; everlasting joy will crown their heads. Gladness and joy will overtake them, and sorrow and sighing will flee away." 

What do YOU do for your JOY? 
Do you pursue it?  
Do you nurture it, seek it? Does it daily overtake you?

You know WE are called to be JOYFUL, as children of the KING it should naturally flow out of us. Joy is internal, from our relationship with Christ, unlike happiness which is external, fleeting and bound to circumstances.  


We may not be happy in the circumstance we are in, but we can CHOSE to have Joy in knowing that it is for our refinement in Christ, for his greater Glory...after all HE is the JOY that is set before us in eternity, much like you and I were the JOY set before him when he endured the cross. His love and value for the ransomed of the Lord, the JOY set before him helped him endure excruciating circumstances. (Hebrews 12:2)

Weight: The Goblet Squat
I love the SQUAT, in all it's forms, but lately I am loving the Goblet or Front Squat. 
Start with PERFECT Squatting form, don't know what that is? Check out Bodybuilding dot com HERE for a play by play!

1) Chest lifted
2) knees behind toes 
3) weight centered evenly in feet
4) butt /hips pressing back
5) Low back protected 

This is the PERFECT pic for it: 

For goblets, you are holding a Dumbbell or Kettlebell up at chest height, hearts center. Your feet are jut slightly wider than hip distance apart. The weight in the front of your body will actually force your chest to remain lifted and your hips back more. 

Your goal is to get your elbows to touch your knees....BETTER YET, get those elbows to drop to the inside of your knees as your hips drop just below a 90 degree angle. To do that, your toes should point outward JUST slightly ( not shown in the video, but both variations are acceptable) 

Aim to get the form down just right before lifting too heavy on a GS right away, even as something as light as a 15 pound dumbbell if you are new to the move or new to deep squats will leave you sore the next few days. GREAT butt and leg exercise, as always, keep the core engaged and keep that JOY turned UP!! 

Related Posts with Thumbnails


Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.