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EVENT 6: GOBLET SQUATS
RULE SET: Competitors will be weighed in prior to event start. Refs and volunteers will distribute kettlebells thats weights equate to 50% the competitors' bodyweight. A ref will be assigned the competitor to be an official rep counter and form checker. Competitors must complete as many quality reps of goblet squats as possible. The competitor's rep count officially ends when contact is lost between the competitor's hands and kettlebell, if the competitor is unable to continue, or if the ref deems the competitor unfit to continue. Only good reps that break a 90 degree knee angle will be counted. This is a partner event. 1 male and 1 female will be selected per team to compete. The total rep counts of each team member will be added together and the combined score will be submitted for scoring. The highest team count wins. 25 quality reps is a true test of strength. You will be acknowledged if you accomplish this feat. |
GOBLET SQUAT FORM TIPS:
- Stand with your feet slightly wider than hip-distance apart, your toes angled slightly outward.
- Hold a kettlebell in both hands at your chest, gripping the handles as though you were cupping a goblet—one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.
- Take a deep inhale to brace your core and look straight ahead—you want to keep your back neutrally aligned and your eyes facing straight ahead throughout the squat.
- Press your hips back and begin bending your knees to perform the squat.
- Keep the kettlebell close to your body during the movement.
- Focus on keeping your chest tall as you continue pressing your hips back and lowering down. The goal is to get your hips below parallel with your knees.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Check your position at the bottom of the squat—your elbows should be positioned on the inside of either knee at the lowest point of the squat. This helps ensure that your knees remain aligned with your toes as you move into the deep squat position.
- Press through your heels and reverse the motion to return to the starting position. Exhale as you rise, and be sure to press your hips forward at the top of the squat to more fully engage your glutes.
- Repeat through as many sets as desired.
