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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

Posted by on Aug 15, 2012 in Burn It UP, Featured Article, Legs, Legs & Butt Workout Plans, Muscle It UP | 1 comment

 

5. Goblet Squats with Overhead Press

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3 sets — 12 reps, 10 reps, 10 reps, moderate weight
Rest — 45 seconds

 

Target Muscles: Butt, Shoulders, Arms, Quads, Hamstrings, Abs

Similar to the front squat, goblet squats place the weight on the front half of the body and emphasize the abs. Where they differ — goblet squats are stellar for sculpting a big, toned, perky butt. Goblet squats let you go LOW without putting much stress on the knees, which creates a deep stretch and extreme muscle stimulation.

Stand upright and hold a dumbbell with two hands so that it’s in line with your collarbone (picture A). Keep it at this height throughout the movement to shred the shoulders, biceps, and triceps. Slowly drop down BELOW parallel (picture B) and explode upwards.

Not pictured below is the overhead press. Once you initiate the ascent from the position in picture B, explode upwards and press the weight directly overhead. This adds an extra element of intensity, increases the burn, and pushes the shoulders and triceps into new muscle growth. Again, this should be a fast-paced movement with minimal rest.

Pause for .5 seconds at the top and bottom of the movement and take 45 seconds in between each set.



 

Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

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  • Keith

    These exercises are good but they are in a less then ideal order and the wall squats are honestly a bit of a waste of time as they really only train the legs with out the trunk stability to use them.That teaches people how to use their own leg muscles in ways that won’t make sense in real life and could lead to injury.Lunges or Bridges would have made more sense.