| | | | FEATURE ARTICLE by Eric Bach
When loaded heavy, the goblet squat is a brutal exercise that challenges the strength of your legs, anterior core, and upper back. Add in an iso-hold on the front end and you have a battle for the ages.
The Challenge
1. Grab a dumbbell or kettlebell. Between 40-80 pounds is plenty for seasoned lifters.
2. Hold it at chest height and descend to the bottom position of the squat. Hold in the bottom position for 15 seconds. | | | 3. After 15 seconds, stand up to full extension then perform as many full goblet squats as possible, up to 15 reps. If you can bang out more than that, go heavier.
4. Start with 40 pounds until you complete the full iso-hold plus 15 reps, at which point you increase the weight by 5-10 pound increments in subsequent workouts.
Form is still the determining factor – if you find you're not hitting full depth or your form falters, lower the poundage and continue working at it. Completing a set with over 65 pounds shows impressive mobility, stability, mental toughness, and endurance. | |  | by Paul Carter This is really going to burn, but you'll love the results. Here's how to do it. |  | by Nick Tumminello Combine these two effective lateral raise variations and be ready to go up a T-shirt size. | | Looking at inspirational quotes in order to feel better is like looking at a barbell in order to build muscle. | | Consider the risk-to-benefit ratio of doing any movement. If the risk is high and the benefits are low, chances are it's just plain stupid. Being able to train consistently without injury beats the heck out of being able to do risky tricks. | | Your mind is a powerful thing. So is your self-talk. Very few people care what training you're doing and why. You, of course, care deeply and probably think about it plenty. Make sure your internal dialogue uses the right terminology and positive self-talk. It'll help you, even if only at the subconscious level. | | | | | | |
