Not exact matches
You'll
use the following exercises: Tactical Lunges, Turkish Get Up, Swings to Wide Leg Push Ups, High Pulls, and
Goblet Squats
Any
squat variation can be
used including Barbell
Squats, Safety Bar
Squats,
Goblet Squats, Overhead
Squats, Front
Squats, Deadlift
Squats, Zercher
Squats, Kettlebell
Squats, etc..
There are so many combinations to do, a 20 min workout i.e. swings,
squats,
goblet squat, single swings, presses
using weights from 8 — 12 kgs.
For reference: I like to have first a 20 minutes cardio training, then work on hamstring, quadriceps, glutes and lower back specific exercices before doing 4 sets of 10
goblet squats (I first started
using 16, then 20 and now 2 * 12) and trying to go down slowly and almost (almost) jumping each rep (And I try to fire up the glutes each time, it does feel like I'm pushing the ground down).
The
Goblet Squat is an outstanding alternative to the Back
Squat that you can
use from time to time in your training in order to mix things up and enjoy a bit of variety.
I am a muscular female, 138 lbs, and I
use 95 - 100 lbs for
goblets, & 120 lbs for elevates goddess
squats, both for 8 - 12 reps, with no repercussion or additional strain to my hips.
I've always preferred to
use kettlebells for my
goblet squats.
Instead of
goblet squats with a puny 24 - kg kettlebell or a normal dimensioned dumbbell, I
used the monstrous, globe - headed Inch Dumbbell which weighs in at 172 - bs, and I got it for a set of 10.
I
use the bench for a variety of exercises, and you can also
use them for things like
goblet squats as well.