The Chalice Stool is a staple for training – but are you sure you're actually doing it?
For this basic fitness need, you should not settle for anything other than perfect shape – especially because it is. A simple, basic exercise that can help you get to other exercises when you use them to do it correctly. Let Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guides you through the intricacies of the move and saves you from the bad habits that prevent you from unlocking your fitness potential. It's extremely important to pay attention to the intricacies of the movement here. You do not just drop your buttocks on the floor or lower yourself a bit ̵
So be sure to keep your chest up all the way. This means you need to actively squeeze your lower back muscles and abdominal muscles. Also, concentrate on squeezing your back muscles; This will prevent you from rounding any part of your back and turning it into a big rear chain move.
Eb says: To help you keep your chest upright, think about sitting back while doing this squat. Imagine you have a chair behind you and just try to sit down slowly and in a controlled manner. Then try lowering your upper body until your thighs are roughly parallel to the ground.
Squeeze Those Glutes
Eb says: The biggest mistake you can make when you make the cup (or really all squats): make your knees hollow out inside. Imagine, you have someone pushing against your outer knee and you have to push back. Think about stretching your knees as much as possible when you crouch down, and when you get in from a squat, do the same.
You make this drive by squeezing your buttock muscles, which of course helps to open your knees. This will keep your knees safe and sound when you crouch down. By actively focusing on your buttocks muscles, you also increase your squat.
Take your time,
Eb says: You've seen a lot of people squat down quickly, and you need a ton of weight in a back squat or front squat sometimes all kinds of accelerations. The Mug Squat is a great opportunity to take your time and really feel every part of your mechanics. So play with pauses and slow tempos. Imagine you need 2 seconds to lower yourself until your thighs are parallel to the ground, pause for a second and then take 1 to 2 seconds to get out of the squat.
This exercise is your best chance to learn and perfect clean squat mechanics as the weight forces your body to move responsibly. Take the opportunity to squat in a better position.