Goblet Squat with a Pause: Movement of the Week

Every day we sit down and stand up. Sometimes the chair is a little lower than we're used to. Sometimes there's no chair at all — we're squatting down to pick something up, and we need a hand to get back up.

A goblet squat with a pause trains you to be strong in the bottom position where some people get stuck, and where those everyday moments happen.

When it comes to working with clients, we usually start with a weight they can do easily — sometimes that's bodyweight, sometimes even assisted, and stay there for the first two weeks. Then we add a little more weight to take it from easy to moderate and stay there another 2-4 weeks. Finally, a heavier weight for 2-4 weeks.

If you want to make standing up from a seated position easier, or squatting down to pick something up less of an event, this is a great movement to add to your routine.

The Movement

Hold a weight at your chest, elbows tucked. Feet about shoulder-width apart.

Squat down until your hips are just below your knees — or as deep as you can control. Then pause. Hold for three seconds. No bouncing, no sinking, just holding steady.

Drive through your feet and stand back up. That's one rep.

The pause is the important part for this movement. If you're rushing through it or collapsing at the bottom, lighten the load until you can control going down, pausing, and then going back up.