Safer Form of the Squat is This Week’s Dryland Tip

Dryland Tip by Swimming World correspondent G. John Mullen of and, Creator of Swimmer's Shoulder System

SANTA CLARA, California, November 15. DR. G John Mullen's Dryland Tip this week is called the Goblet Squat. This squat strengthens the lower body, in a way that is a safer form of the standard squat.

Purpose: The goblet squat is a form of the squat, which is a general lower body strengthening exercise. This is a natural safe movement, when form and execution are performed properly. The goblet squat is typically a safer form of the squat, as it naturally keeps the spine straighter, while also requiring shoulder strength to hold and pull the kettlebell with the arms.

Directions: Start with your feet slightly wider than shoulder width and your feet slightly turned outward. Next, hold the kettlebell on the sides of the weight and pull the weight apart with the arms. Lower your body initiating with the hips moving backwards, while keeping the shins vertical and keeping your hips, knees, and ankles in a straight line. Slowly, lower yourself until your elbows touch in insides of your knees. When ascending, push through your heels, keeping your feet, knees, and hips shoulder width apart. Make sure your legs remain in a straight line, as any deviations from this line results in excess stress in an unwanted area.

One may perform various repetitions depending on the goal of the program.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.

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