Question Progressing the goblet squat in S&S

Alan71

Level 1 Valued Member
Greetings
Has anyone progressed the weight of the goblet squat used in the S&S warm-up.
Good idea/Bad idea?

I've been fairly strict with the S&S protocol, performing the 'warm-up' and routine as prescribed in the book. Was wondering if we could entertain the idea of advancing the goblet squat (weight)during the 'warm-up'. Given that I am dedicated and knee-deep in to a 6-month program (to get to Simple) I don't want to leave that part of me behind. I am still performing this exercise with the 16kg KB during the warm-up and its the only time I do any squat movement.

PS. Doing S&S 2-days-on 1-day-off (for easy running)

In addition, I was also thinking it could be progressed similarly to the swing and TGU - see below

Using warm-up 3 sets of 5 reps (including the halo and hip bridge, but without progressing these)
month1: 16 16 16 (kg)
month2: 16 24 16 (kg)
month3: 16 24 24 (kg)
month4: 24 24 24 (kg)
 

Bauer

Level 6 Valued Member
In addition, I was also thinking it could be progressed similarly to the swing and TGU - see below

Using warm-up 3 sets of 5 reps (including the halo and hip bridge, but without progressing these)
month1: 16 16 16 (kg)
month2: 16 24 16 (kg)
month3: 16 24 24 (kg)
month4: 24 24 24 (kg)
Welcome @Alan71
First of all: I would probably add the heavier set at the end (contrary to swing and TGU progression). Pavel also has examples of that. If the 16 kg helps you with prying there is no need to remove it completely. 16-24-24 could be enough as a goal (and later 16-24-32).

That could also differ from day to day. Sometimes I actually only do only one prying rep or set with the 16 kg and then do some split squats (Full ROM, helping me to work on ankle mobility).

How about keeping it at a 20% increase per month? That would mean 2 more reps per month if aiming for the 16-24-24 goal, or 3 reps per month for the 24-24-24 goal.

You would then change the bell mid-set as a kind of a cluster set.
 

Tom Watson

Level 2 Valued Member
In S&S: Revised edition Pavel states your aim with the goblet squat is to bring the weight up to the same weight used for one hand swings. Don’t drop the prying squats completely, maybe 1 or 2 sets and then add the heavier paused squats.
As for me personally, I have progressed my GSQ along side the SW and TGU. I’ve tried starting at 1 set of however many I could do with the max being 5 reps and sticking with this for a few weeks until my RPE of this set has lowered To about 7 then I would add another set. I would do up to 5 sets.
I’ve done ascending weights and just jumped to my work weight.
example: 16 prying 2x5, 24 paused 1x5, 32 paused 1x5. Or 16 prying 1x5, 32 paused 3x5

hope this helps.
Tom
 

Teacher Fish

Level 1 Valued Member
Somewhere in the book it says to do at least 1 out of 3 sets with ur swing working weight.

I personally do it by feel. Which means I sometimes do all3 sets with working weight and sometimes all 3 sets with my smallest bell (20 kg) and everything in between. On some days I feel more flexible than on others which therefore decides of I pry or not.

Long story short, progress ur GSQ but don’t make it a priority.
 

Alan71

Level 1 Valued Member
That could also differ from day to day. Sometimes I actually only do only one prying rep or set with the 16 kg and then do some split squats (Full ROM, helping me to work on ankle mobility).
I like this. GSQ is great for my posture, but the split squat is closer to my sport specific requirements. Cheers
 
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