CHALLENGE
Have you earned the right to squat with a bar on your back by passing the notoriously brutal goblet squat challenge?
Drop a ðŸ˜ðŸ˜ if you’ve done this challenge!
Here’s how the goblet squat challenge works...
✅Get a dumbbell or kettlebell at 50% of your bodyweight and goblet squat it for as many unbroken reps as possible. How many reps did you get?
✅If you chalked up 25 or more reps, congratulations! You have shown proficiency in multiple aspects of the squat pattern and have indeed earned the right to use the barbell!
✅Less than 25 reps? No worries! Plan of action is to focus on getting stronger, getting leaner (this is a relative strength challenge) and more skilled in this pattern with goblet squats.
Since the inception of this challenge in 2017, the world record stands at 72 unbroken reps by the @painfreetraining very own Clifton Harski. Can anyone beat Clif’s 72? Lets see!!
Make sure to video, share and tag #gobletsquatchallenge to see how you stack up against the hundreds of thousands who have attempted this challenge.
At the end of the week, I’ll crown a new world record (if anyone can beat 72).
And as always, don’t be a cheater by half repping BS 90-degree reps, don’t rest between reps, and don’t squat a weight that’s less than 50% of your bodyweight.
Here’s to earning the right to squat with a barbell, and getting stronger in the process for long term health, performance and longevity.
This challenge rules! Can’t wait to see you all attempt this week.
CHALLENGE PART 2
20 sec iso hold
20 reps
Here’s a brutal finisher I’ve been doing for 3 weeks…and it’s sure to build leg strength, muscle, and mental toughness.
Check Out the challenge:
1.Grab a 100 lb dumbbell (or kettlebell).
2 .Perform a 15 second isometric on your first full squat and actively hold position (don’t just sit down on your joints, keep tension in the muscle)
3. Stand up, bang out 20 goblet squats…or as many as you can get.
The isometric reinforces joint position and posture, while adding a ton of stress to your legs. The high-rep finisher AFTER the isometric (which creates an occlusion effect in your muscles…
meaning blood can’t escape and it’s going to fucking burn) is heavy enough to create high TENSION in your muscles, with volume to trigger growth.
Step up to the challenge.
