I wonder if I've done S&S for so many years that I can just take it easy on the goblet squats - maybe just do it without the weight or something.I believe Pavel writes that it should be 3 sets of 5 with the working bell weight, at first, and later can be one light prying set of 5 and just 2 x 5 with working bell weight.
For me, it's much more for your second reason. 2-3 sets of 5 with <1/3 of bodyweight is hardly a muscle-building stimulus (post couch potato at least).
I do my goblet squats light (12-16kg) and like this:I wonder if I've done S&S for so many years that I can just take it easy on the goblet squats - maybe just do it without the weight or something.
I wonder if I've done S&S for so many years that I can just take it easy on the goblet squats - maybe just do it without the weight or something.
I think I'll follow you regarding the primal squats. I just find the 32kg goblet squats awkward for no especial benefit for me. I've always squatted growing up and still do as a normal part of living. I used to live in a campsite for the summer months up here in Canada, and it's just a basic kind of a position to use a lot of the time for this or that. Also, I'm quite flexible from judo etc over the years. I'd rather just kind of practice the up and down movement and get my heart rate up a bit and then just get into the big swings, which are really what S&S is all about.After reaching timeless simple, I switched to primal squats (unweighted) and frog stretches.
I did exactly this during my stint with Kettlebell Muscle.I'll keep doing the goblet curls in a squatting position though - the book says you should do them to develop your biceps.
In other words it works as a true warmup. Makes sense. I'll keep your experience in mind. I did the 32kg goblet squats yesterday, for example.I think matching the GS weight to swing weight since hitting timeless simple, has been really beneficial for myself.
In addition to maintaining the squat pattern, it has made my upper back, midsection and hips a bit stronger and I feel like I`m ready to swing explosive right from the first set. I also feel like I found my anaconda strength (as Dan John describes this internal pressure) by moving to almost daily GS`s with a 32kg.
I agree with what @Nacho said. My whole trunk is much more solid and upright which i attribute to the weighted GS.In other words it works as a true warmup. Makes sense. I'll keep your experience in mind. I did the 32kg goblet squats yesterday, for example.
I do my goblet squats light (12-16kg) and like this:
That’s all I need to get my hips and shoulders mobilized for ballistics (I mostly snatch, heavy A+A or fast Q&D).
- Bottoms up (hold by handle with bell on top)
- Squat down and up
- Halo 1-2 times left
- Squat down and up
- Halo 1-2 times right
- 10 total squats and 5-10 halos per direction
- 1-2 arm bars if my shoulders are particularly tight that day
At the very least it's a movement pattern being practiced under stress. While it might not work really as true "muscle building" beyond a certain minimal point it certainly works as movement training, which helps you lift weights better. In any case, it seems to prime the main muscles for both the swings and TGUs and get one's heart rate up and in the mood for the main workout.I agree with what @Nacho said. My whole trunk is much more solid and upright which i attribute to the weighted GS.
In another thread it was mentioned that you really only need ONE of the sets of GS to be your swing weight. I ascend in 4kilo increments to my swing weight during the warmup most sessions.
I also have added the primal squats to the stretching i do each night, so three rounds of three at 10 breaths per position.
Yes, you can. At the end of the day, if you don't need the GS to accomplish for you what the GS is supposed to help with, then don't do them or do them less. I prefer my "mobility" type squatting to be without a weight - I can get plenty deep enough that way. Once in a while, I'll use a weight, and I can get a little deeper with the weight so, once in a while, it's still good for me. YMMV (Your mileage may vary.)I wonder if I've done S&S for so many years that I can just take it easy on the goblet squats - maybe just do it without the weight or something.
Thank you. Once my back got better I'm back to doing the goblet squats with the 32kg. What you say makes perfect sense since like some others have said here it isn't really a strength-building exercise holding such a light weight for a squat, but the squat motion is important to practice just to make sure everything is still flexible! However, I think clutching the 32kg bell while squatting is a good way to prime the muscles in the back for the swings. It's probably safer to keep doing it with the weight than not... I don't want to start the swings totally cold.Yes, you can. At the end of the day, if you don't need the GS to accomplish for you what the GS is supposed to help with, then don't do them or do them less. I prefer my "mobility" type squatting to be without a weight - I can get plenty deep enough that way. Once in a while, I'll use a weight, and I can get a little deeper with the weight so, once in a while, it's still good for me. YMMV (Your mileage may vary.)
-S-