Squat Variations: Back, Front, Goblet, Box, Etc.

[MKA1984]

I’ve been reading the informative squat thread, The Fundamentals of the Back Squat, and I may have been doing stuff incorrectly.

I know there are universal rules that can be applied to all squat variations, such as:
-Upper back tight
-Lower back tight / inward arch
-Keep your head straight
-Knees should point in the direction of toes
-Use your heels
-And so forth

Since I was reading that fundamental thread, I’ve been applying those techniques while doing the Goblet squat (current living situation: I don’t have a barbell or the space at home to do a back squat). I think I’ve been doing things wrong…Is it safe to say that every rule for a Back Squat does NOT apply to a goblet squat (other than the universal rules)?

For the goblet squat, on the way down, should you be aiming to sit back like you’re going to sit down on a box (as explained in the Fundamental thread) or should your butt/hips go straight down and aim to be in the space right behind (or between) your feet/heels?

I guess to give a visual...if you're looking at a clock

On a back squat your hips/butt would probably: the Hour hand would be between 7:00 and 8:00

On a Goblet Squat, should your hips/butt be at this position: the Hour hand between 6:00 and 7:00?

[Mav3535]

Pic gives a good visual for each type of squat


Low bar back squat angle

You should front squat like you goblet squat. Your butt should drop straight down while holding the dumbbell upright, elbows should scrape right up against your knees as you squat down, sit in the whole, come back up. Goblet squats and then progressing to front squats are a great alternative to back squats btw, not everyone needs/should back squat. Taller, lankier people tend to do a lot better/feel more comfortable with goblet and front squats.

Note: in the first pic, keep your arms up higher when front squatting than what is shown. As high as you can, parallel with your shoulders basically. Then go straight down and straight back up, ATG.

[skel1977]

post a vid