Youtor
Weighted Goblet Squats from a Chair
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=xxUok-bsgpQ
Weighted Goblet Squats from a Chair: • This is part of a squat series that is helpful for strengthening the gluts and back line (posterior chain) of the body for day-to-day activities as well as running specific sports. See links below for a variety of other variations that you can explore and add into your strength training routines. • Begin in a seated position on a bench or chair with a medium heavy weight (dumbbell or kettlebell) at your chest. Maintain your weight at your chest throughout the movement. Inhale as you hinge at your hips sending your nose over your toes, then exhale as you drive through your heels to come to standing. As you rise, think about your torso leaning forward on a 45deg angle as you keep your weight in your heels, tailbone long, and knees tracking in line with your toes. Once you are standing, inhale to prepare, exhale as you reach your hips back, leaning your torso forward on that 45deg angle once more, keeping your weight in your heels as you slowly control your body back down to sitting. • Alignment tip: Check in that your spine stays long vs arched while you hold the weight and move through your squat. Also, as you sit back down, imagine you are returning to sit down on a fragile surface and want to come in for a smooth and controlled landing vs plopping down. This will require more core and glut activation = more strength gains. • Additional resources for form and exercise regressions/progressions: • Squat Mechanics Tutorial with a chair and dumbbell: • Squat Mechanics Tutorial: • Hip hinge Mechanics with a bench: • Hip Hinge Squat Mechanics with a Bench • Banded Air Squat Hip Hinge Mechanics: • Banded Air Squat Hip Hinge Mechanics • Squat + Dumbbell Chest Press: • Squat + Dumbbell Chest Press • Weighted Goblet Squats from Chair: • Weighted Goblet Squats from a Chair • Weighted Goblet Squat: • Weighted Goblet Squat • Weighted Goblet Squat + Band: • Weighted Goblet Squat + Band • Kettlebell Squat: • Kettlebell Squat • Dumbbell Squat (Suitcase Carry): • Dumbbell Squat (Suitcase Carry) • Dumbbell Front Squat : • Dumbbell Front Squat • Dumbbell squat + overhead press: • Dumbbell Squat + Overhead Press • Weighted Single Leg Squat Prep: • Weighted Single Leg Squat Prep • _______ • 👉Have questions or comments following this video? • Feel free to share them in the comments below. • 👉If you found this video helpful, I'd love for you to like, share, and subscribe to this channel. • Interested in learning more? Connect with me on social! • Dr. Christine Pieton, PT, DPT • 🔹 IG @pietonpt • 🔹 Free FB group Mama Runs Wild where I share all things about women's health, pelvic health, strength training, and safely returning to running postpartum: / mamarunswild • 🔹 Website: https://pietonphysicaltherapy.com/
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