Kettlebell Thoughts on deep, elevated sumo squats?
- Thread starter Opiaswing
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I don't see the point. One can hold the weight higher, and most of us goblet squat deeper than that.
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Hung
Level 8 Valued Member
It's a great exercise and being used by many bodybuilders/powerlifters. Usually it will be choose as a hypertrophy exercise and being done after the main lift/accessories.
IMO the advantage of it compared to goblet squat is it can be done with high reps.
Is there a reason one cannot do the same number of reps of a goblet squat as one can do in this "elevated - deep sumo" squat?
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Hung
Level 8 Valued Member
Upperback and forearms fatigue is what I think of
I will try to do a relatively high number of reps in the goblet squat with a 24 kg and see how it feels.
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GaryT
Level 5 Valued Member
I’ve tried it before and it worked ok. I just didn’t lean forward as much as the demonstrator.
With a KB, for me, its easier to suspend the weight below as in the vid vs holding a 40 kg bell in goblet squat position.
GaryT
Level 5 Valued Member
No, I don’t have heavy DBs and I train at home these days. I simply got two cement blocks for my wife to use, initially, although I have used them. I ultimately covered them to eliminate any debris. I’m cheap.
Antti
Level 10 Valued Member
Why not try it with your new 64kg kettlebell?
One thing at a time! I don't goblet squat much because I can do just fine without the kettlebell counterbalance. I'll try doing what I mentioned above, some reps with a moderate weight, and then I'll try some heavier bells and see how it goes. After watching @Pavel Macek's video of a 68 kg goblet squat, I'm intrigued, I confess, to see if I can do the same. He and I are always about the same weight.
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Well, I tried some goblet squats just now. bw only, 24 kg, 36 kg, 44 kg. I can't clean the 64 kg, so I tried putting it on a box at about waist height and I still can't figure out how to hold onto the thing.
I have some training to do if I want to get used to these heavy goblet squats. I have cleaned a pair of 32 kg kettlebells in the past, but that's also been a while, so I think my training plan will be: some 2-bell cleans with 24, 28, and 32 kg, some goblet squats with a 48 kg, get myself a 56 kg and work goblet squats with that, and then revisit the 64 kg.
Video of 44 kg goblet squat. Pause and exhale at the bottom, repressurize, come back up.
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GaryT
Level 5 Valued Member
That’s a great IG performance. I’m 63 and can’t deadlift 500 for reps anymore…or care to be “superhuman” but I do ok. My wife has done ironman not to long ago so she can’t DL 250 lbs at 125 lbs anymore…or care to.
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Opiaswing
Level 5 Valued Member
Thanks for all the responses. To echo some others in this thread - a goblet with a 68kg relies quite heavy on upper body too and I was looking for something to get some squat work in without having to double up!
In retrospect, would zercher squats/Deadlifts be a good option?
In retrospect, would zercher squats/Deadlifts be a good option?
Opiaswing
Level 5 Valued Member
I'm a relatively strong dude, but until I bought (and quickly sold!) an 80kg bell, I never appreciated how freakishly strong (and powerful) a lot of these guys are on IG. It's insane.
Hung
Level 8 Valued Member
if you have many kettlebells you can use those for zercher squat.
The girl in the video is not performing a deep sumo squat. If you look at her hips she barely makes it to parallel.
Sumo squats usually don't go deep. If you look at people who sumo squat they barely break parallel (mostly very strong guys in powerlifting comps). Trying to go deep in a sumo position requires quite some hip mobility.
As for your choice for squats. Depends on what equipment you have and what your goal is.
If it's a barbell zercher big fan of those. Deadlifts are always good, regardless.
Sumo squats usually don't go deep. If you look at people who sumo squat they barely break parallel (mostly very strong guys in powerlifting comps). Trying to go deep in a sumo position requires quite some hip mobility.
As for your choice for squats. Depends on what equipment you have and what your goal is.
I personally am not a fan of kb zerchers as It is quite risky if anything goes wrong, you can't let go off the weight quick and in a safely manner.
If it's a barbell zercher big fan of those. Deadlifts are always good, regardless.
Kenny Croxdale
Level 7 Valued Member
Goblet Squats
All type of Squat (Back Squats, Front Squats, Goblet "Front" Squats, etc) in which the weight place at the top of the body on the back (Back Squat) or upper chest area (Front Squat or Goblet Squat) increases the loading on the core.
The Benefit
The benefit of Squats performed in this manner is the core (back and abdominal area) is worked and strengthened.
The Downside
The downside of performing Squat with the weight carried on the back or upper chest area is as q.Hung stated is...
Upper Back Fatigue
The limiting factor with Back Squats, Front Squats, Goblet Squat is the lower back fatigues long before the legs are completely overload and trained.
This was addressed in...
Barbell Belt Squats, Post 3
Barbell - Belt squat
I have a few buck to spare. I heard a lot of good things about the belt squat machine. Well, I cannot afford a machine - butt I can afford the belt. Had anyone do belt squat that way (hang weight under the belt and squat on chairs)? Is it worth the time and effort? And how heavy you usually go...
www.strongfirst.com
Leg Work
If your training objective is to develop strength in the legs, Zercher Squat are a good option.
Training Objective
1) Core Development
If your objective is to develop more core strength, Squats in which the weight/bar is carried higher is the key: Back Squat, Front Squat, Goblet Squat, etc.
2) Leg Development
If your objective is to maximize strength and/or size in the legs, the loading on the lower back need to be minimize or eliminate the back/core.
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