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The heel elevated Goblet Squat is a great starting point for anyone looking to start strength training. The reason it’s popular is because it’s a relatively simple exercise that you can do at home.
All you need are some sturdy shoes, a weightlifting belt, and a medicine ball. The best part is that the heel elevated goblet squat can be done anywhere you want – even your office chair!
What You Need to do the Heel Elevated Goblet Squat
1. Grab a weightlifting belt that is at least 4 inches wide. I prefer a solid leather belt myself.
2. After you have your belt on, stand with your back against a sturdy wall or the door to your office. The wall should be tall enough to help you balance and not be too far away so that you can’t move quickly without being able to reach the medicine ball. The medicine ball should be about 2 feet away from you and about 1 foot in diameter.
3. Once you’re comfortable with your stance, pick up the medicine ball using one hand and let it rest on your opposite shoulder so that both arms are stretched out behind you.
4. Lean forward and lower yourself until only your shoulders are touching the floor while keeping your head up and eyes locked on the medicine ball (this will feel like doing a deadlift).
Hold for 30-60 seconds, then repeat with another set of 30-60 seconds each time until you get a total of 5 sets of 10 reps each!
How to do the Heel Elevated Goblet Squat
To perform the heel elevated Goblet Squat, you need to do a few things. First, you need to pick up a medicine ball.
There are a number of medicine balls available from Amazon.com and other online retailers.
If you don’t have one yet, go ahead and get one now!. Then, stand with your feet together in front of the medicine ball facing away from yourself.
Now bend over at the hips while holding onto the ball with both hands.
Slowly lift your body until your arms are extended horizontally above your head (with your elbows pointing forward).
With your core engaged and supported by your hands, push back through to return to standing position (hold for 2-3 seconds). Repeat for a total of 6-8 repetitions or as many times as you like!
How to Improve Your Squat Technique
There’s a common misconception that the heel elevated goblet squat is difficult. While it can be, there’s a lot you can do to help improve your squat technique.
The first thing you need to do is identify which part of your body needs the most work before you start squatting.
The biggest weakness with the squat is the rear leg and hip muscles. This will cause your back leg and hip muscles to lose strength as you perform squats.
Before you start squatting, assess how much mobility in these areas are still intact. If these areas have a lot of movement.
Start by adding weight to your medicine ball until you’re able to complete one rep at the top of your squat without losing stability or kicking out from underneath yourself (this is called a “cheat”).
Start with a Light Weight and Work Your Way Up
If you’re looking to start strength training, the first thing you should do is find a light weight that you can do for 20-30 seconds.
It doesn’t matter what your current fitness level is. Beginners shouldn’t be lifting heavy weights at this point.
If you have been working out regularly for a few months and have reached your fitness goal, then it may be time to increase your weight.
When beginning the heel raised Goblet Squat, try to keep your back straight as you raise the weight from the floor.
Your lower back may feel a little weak at first because your muscles are still adapting to the movement.
You can take a stretch or foam roll after each set of 10 reps (or until your heel elevated goblet squat form improves) as well as drinking some water or juice before and during this exercise to help tone up in other areas of body health.