October Move of the Month – Goblet Squat

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Fall is a time of change. Between the weather and our wardrobes, we transition out of the summer and into the cooler seasons. It is also a great time to revisit your fitness routine and spice it up with something new.

For the October move of the month, Michele Nesbitt, National Fitness Director, Orangetheory Fitness, shares everything there is to know about the goblet squat. Easy to do while strengthening your quads, glutes, shoulders and core, this exercise is worth adding to your mix.

Let’s get squatting, goblet style:
*Use a dumbbell to get the most out of this move.

  1. Plant your feet firmly into the ground shoulder width apart. Hold onto the dumbbell with your hands vertical, cupping the top of the weight like Michele does in Image A.
  2. Keep the dumbbell close to your body – so close that it meets your sternum. Squeeze your core, keep your back straight and chest up.
  3. In a slow, controlled motion, bend your hips and knees and lower yourself into a squat. You will want to go low enough that your elbows graze your knees. Avoid tilting your torso forward and keep your knees from turning in. See Image B for ideal form.
  4. Hold the squat position for a moment. Return to the start position by driving your heels into the floor and pressing up.

Expert Insight: The goblet squat is a great alternative to the back squat. By holding the dumbbell in front versus behind, there is less strain on your spine. In fact, the position assumed with this move has shown to improve posture and hip mobility. While it is important to make fitness gains, what is key to any workout is finding the right exercises to avoid injury. 

Interested in franchising an Orangetheory Fitness? Please visit www.orangetheoryfitness.com.

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