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11 Ways to Goblet Squat

December 16, 2015 by Chad Rodgers 8 Comments

11 Ways to Goblet Squat

I am of the belief that no one, and I mean NO ONE is above the goblet squat. No one is too strong, too mobile, too in shape, or too advanced to grab a dumbbell or kettlebell and drop into the goblet squat. Just about everyone I see as a personal training client will either perform […]

Filed Under: Build Muscle, Fat Loss, General, Human Performance, Look Better Naked, Training, Uncategorized Tagged With: Cal Dietz, Dan John, Goblet squat, Mobility, Squat, squatting, strength and conditioning, Tony Gentilcore, Triphasic

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${𝐓𝐡𝐞 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐜𝐞 𝐨𝐟 𝐟𝐚𝐢𝐥𝐮𝐫𝐞} _____________________________________________________________ Learning rarely happens from success. In fact, successes are merely affirmations of our processes and work. Coming up short in something, however, show us our gaps. It shows us where our energy needs to shift to in order to improve. It shows us a path to growth. The problem is that failure is uncomfortable. It stings and is often embarrassing and damaging to our egos. The greats in any field are always willing to put their neck on the line and risk failing. They condition themselves to both welcome failure while simultaneously fight their hardest to win and succeed. The greats are unafraid to fall. I’ve always used athletics as a way to learn about succeeding in the other areas of my life. Talent aside, sports, specifically the two I compete(d) in, pitching & golf require a high level of failure tolerance. Succeeding in baseball means you have to be ok with failing more than 70% of the time as a hitter. Succeeding in golf means you constantly must master getting over disappointing shots and holes to keep yourself in the game. Failing doesn’t mean anything if you don’t learn and become better from it. Use it and grow into a smarter, more resilient human. That is if you want to become truly great at why you do.$

𝟓 𝐭𝐢𝐩𝐬 𝐟𝐨𝐫 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐚𝐧 𝐨𝐥𝐝𝐞𝐫 𝐩𝐨𝐩𝐮𝐥𝐚𝐭𝐢𝐨𝐧 𝟭.) 𝗔𝗴𝗲 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗺𝗲𝗮𝗻 𝗮𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝗮𝗻𝘆𝗺𝗼𝗿𝗲 - How you feel is just an accumulation of how well you’ve taken care of yourself over the years. Sure, there are bad breaks with injuries and illness here and there, but I’ve had people in their 50s in much poorer health than people in their 80s and 90s. Meet the person where they are in their health and training history, disregard the numerical value of age. 𝟮.) 𝗔𝘁𝘁𝗮𝗰𝗸 𝗹𝗼𝘄 𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝗳𝗿𝘂𝗶𝘁 - While older folks can certainly be in fantastic shape and health, recovery just isn’t as easy as it was in their 20s and 30s. Preserve joints by picking compound movements that appear more natural on the eye and comfortably uncomfortable if you will. 𝟯.) 𝗚𝗲𝘁 𝗿𝗲𝗮𝗹𝗹𝘆 𝗴𝗼𝗼𝗱 𝗮𝘁 𝗿𝗲𝗮𝗹𝗹𝘆 𝘀𝗺𝗮𝗹𝗹 𝘁𝗵𝗶𝗻𝗴𝘀 - For my students in their 80s and 90s who may have had no formal athletic or training background, becoming awesome at squatting in and out of a chair, picking stuff up off the ground, holding a plank, carrying heavish objects for time and distance, and rowing more than pushing goes a long, long way. 𝟰.) 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗼𝗽𝘁𝗶𝗺𝗮𝗹 𝗿𝗲𝘀𝘁 𝗽𝗲𝗿𝗶𝗼𝗱𝘀 - Circuit training where fatigue is high is usually a poor idea for older folks. Improving strength, movement quality, and increasing stability in real life situations is as valuable as gold for someone older. After an exercise, be 100 percent sure they are fully rested for their next set. 𝟱.) 𝗚𝗿𝗲𝗮𝘀𝗲 𝘁𝗵𝗲 𝗴𝗿𝗼𝗼𝘃𝗲 - Strength training is a skill which can be learned at any age. Lower reps of masterful quality beats high reps at more sloppily performed movements. When you’re younger, you can get away with ugly reps, but not as you age. Coach the simplest regressions of all the fundamental human movement patterns, and scale up only when appropriate. My guy Tony here got better in every facet of his fitness this fall/winter. He missed 0 sessions, and was incredibly hard working. It shows. If you think it’s too late to train and improve, you are wrong. There is, and always will be a way.

${𝙏𝙝𝙚 𝙥𝙤𝙬𝙚𝙧 𝙤𝙛 𝙘𝙝𝙤𝙞𝙘𝙚} _____________________________________________________________ In life, sometimes we aren’t given choices. Sometimes our circumstances have been assigned and we must go through events that we have no control over. This is life. Some of us have it harder than others, but we all will inevitably experience difficult times. We are not defined by these times. We are defined by how we approach challenges and our decisions to either confront or succumb to obstacles in our path. When you have a goal, a problem to solve, or a difficult situation to confront, some of the variables will be outside your control. The one that will always be there, in your absolute power however, is your attitude. The attitude in which you approach anything in your life requires zero talent and zero skill unlike many other things in this world. Get ahold of your attitude. Let it be the everlasting variable that you carry into every single situation. Learn to use it as a superpower, because it is just that. When everyone around you bleeds negativity, remain the unwavering beacon of positivity. If Viktor was able to keep a positive attitude in the very worst moments of the holocaust, you can without question approach anything in life with a great outlook.$ ${𝙋𝙚𝙧𝙨𝙚𝙫𝙚𝙧𝙖𝙣𝙘𝙚 𝙙𝙚𝙛𝙞𝙣𝙚𝙙} ——————————————————————————— “Continued effort to do or achieve something despite difficulties, failure, or opposition : the action or condition or an instance of persevering. Steadfastness.” As an athlete who has suffered countless injuries in my career, the resurrection of Tiger Woods, his life, his health, and his game is beyond inspiring to me. I’ve always considered Tiger my biggest role model athletically not because of his talent, but his ability to focus, his mental toughness, and his desire to win at all costs. This mentality drove me to become the best athlete I could be in my own sport. I admire Tiger even more for his climb back out of the darkness. His ability to completely rebuild his body, his swing, and his mind is without a fraction of a doubt the greatest comeback in sports history. We can all learn from this weekend’s great achievement from Tiger Woods. We will all have roadblocks and various low points in our life. Like Tiger says, giving up isn’t even in the equation, so each day we get up, we must attack what’s in front of us. We can’t back down in the face of adversity or fold when the chips are down. We must look at negativity as an opportunity to improve. If Tiger can climb out of the personal and professional darkness that he was engulfed in, then we can surely step on and crush anything put in front of us. I hope you enjoyed Sunday as much as I did. (You probably didn’t!) #5 #81 #15$

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