MUSCLE ACTIVATION / LOWER BODY

Muscle Activation exercises are designed to engage the specific muscles which are targeted that day during your training and temporarily improve the connection between the brain and the muscles. Improving muscle activation can allow for stronger contractions, better performance, and cleaner technique, resulting in safer and more effective training. Typically, these exercises are stationary by nature and specific to Total Body, Upper Body or Lower Body movement patterns.

GOBLET SQUATS

The Goblet Squat is a fundamental movement pattern specific to the bilateral squat. The movement can be performed as an introductory lift, to teach a younger athlete proper form, or help reestablish or correct improper form. It may be performed as a warm-up with moderate weight to help an athlete prepare to handle heavier weight. Or with heavy weight established based on strength and ability, it can be a very challenging exercise as well.

Goblet Squat: Pause / Curl

• Begin from a proper squatting stance. Place the heels at approximately hip width or slightly wider and turn the toes slightly out.
• From a standing position, with two hands, hold the weight in contact with your chest.
• Pressurize and brace the trunk forcefully with the back in its neutral position.
• Slowly and under control, lower hips to a full squat position with the top of thigh beyond parallel to the floor and while keeping the knees in line with the feet.
• Squat to Full depth which is when the knee joint is closed as much as possible while maintaining whole foot balance and a neutral spine. If you don’t yet have the mobility to squat to full depth, squat as deep as you can while maintaining proper back position and balance.
• After you reach the bottom of your squat, slowly perform a bicep curl with the weight. Then complete the squat. Emphasis here is to improve squat depth and stability, as well as anterior core strength.
• Maintain tension throughout the legs and trunk all the way through the bottom. Accelerate through the movement maintaining an upright posture and whole foot balance.