The Most Important Exercise You Are Missing

Posted By Max Smith / Training / No Comments

The Squat is a fantastic exercise that has been used to transform bodies since the beginning of time. When performed correctly it can strip fat and improve the shape of your entire body. Unfortunately this exercise is often performed badly, so much so that it actually hinders results and puts the exerciser at risk of injury.

At Thame Fitness we have an exercise that can turn any squat into a safe and effective fat burner.
Poor posture and poor movement efficiency often prevents people from performing the squat well enough to stimulate their muscles and have an impact on their fitness goals. If you lack flexibility and core control when you squat you won’t be able to work your muscles effectively enough to burn fat or build muscle.

Squat Test
Here’s a simple test to determine if your squat needs some improvement. Stand next to a mirror and watch yourself descend into a squat, now ask yourself the following questions:

Are you leaning forward?
Are you balancing your weight on your toes?
Are the muscles in your thighs burning but your bum doesn’t feel like it’s doing any work?
Are your knees hurting?

If you answered yes to any of the questions above then this exercise is for you.

The Goblet Squat
The Goblet Squat is designed to improve your overall squatting technique but will also improve the way in which you perform many other exercises. This modified squat is performed exactly the same way as an ordinary squat, only with a small weight held in front of you.
Holding a weight in front of you makes the exercise easier as it allows you to counterbalance your body against it. This will allow you to shift your weight from your toes to your heels, making your Glutes (the muscles in your bum) work harder. This is a good thing if you’re struggling to shape your Glutes. This is also a good thing if you’re trying to burn fat; the Glutes are large powerful muscles so when they work harder you burn fat a lot faster. Holding a weight in front of you also allows you to hold your torso in a more upright position, preventing back, knee and hip pain.

An example of a Goblet Squat


Perform 3 sets of 10 reps of the Goblet Squat, 2-3 times per week for the next 3 weeks. Then go back to your ordinary squat. Your improved technique will translate into a more efficient workout and stronger, more shapely legs.

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