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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout


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

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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