Goblet Squats for Increased Power

In this video, RST Fitness Instructor Anthony Yeung will will show you a great exercise that will strengthen your golf power muscles. This exercise not only builds strength, but it’ll also boost your endurance so that you can play better and more consistent golf. Check out this video now to build strength from the ground up!

  • Increase your distance
  • Boost your endurance
  • Play better golf


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Yew Hwan
During the goblet squat, which muscles should I feel the most? Can I assume the tenseness will start from the glutes and all the way down to the heels?
November 25, 2016
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Craig (Certified RST Instructor)
Hello Yew Hwan. Your primary feel will be in the abdominals and glutes/hamstrings. You will feel pressure in the heels. But, more engagement in the muscles above.
November 27, 2016
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jonathan
hi anthony. great advice. i'm big on kettlebell workouts. any other ones you know of with the kettlebell to build up the core, lats, shoulders, etc., or do you recommend we don't increase muscle mass because it might restrict the golf swing? thanx.
June 11, 2016
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Chris (Certified RST Instructor)
Hey Jonathan, I will contact Anthony directly to see if he has any other workouts he wants to pass along to help you out with the other areas. Its important to make sure that the muscle mass that you put on from the workouts, that you do not effect range of motion. It does not hurt to put on mass but just make sure you are balancing things properly with workouts that will allow for good range of motion in the golf swing.
June 13, 2016
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Brandon
Hi Anthony - great exercise with the kettle bell. it seems like there's a trend on tour to go extremely heavy with barbell squats (as can see in the new Rory Mcilroy commercial). What are your thoughts on this trend?
January 22, 2016
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Craig (Certified RST Instructor)
Hello Brandon. You see the trend for players trying to get more explosive power. However, it can be over done because the legs aren't the sole provider of power in the swing. If you want to increase the weight do so slightly. But, much more important to perform the exercise properly and gain good awareness of how to pull the leverage from the ground.
January 23, 2016
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jeff
Hello, How many reps and what weight to start. i am 59 and have bad kness. Don't squat as deep/ Thanks for your response, Jeff Z
June 6, 2014
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Anthony (Certified RST Instructor)
Hey Jeff, good question. When do your knees hurts? If you're having knee pain during squats, I'd actually recommend a different exercise. Use this: https://www.youtube.com/watch?v=i-3Y3ZzbYV0 Push through your heel and squeeze your butt at the top.
June 7, 2014
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David
Maybe I missed it but how much weight do you use?!
June 6, 2014
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Anthony (Certified RST Instructor)
It depends on where you're at in your training. For a pure beginner, I'd recommend starting light and working up. Where you start isn't as important as making consistent progress.
June 7, 2014
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chris
I agree with mike143116. I've been doing a lot of squats recently with over use and not great consistent form and have developed patellar tendonitis. Had to back off the weight and how far I down I actually squat. Take it easy and keep good form.
June 6, 2014
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Anthony (Certified RST Instructor)
Are you still dealing with knee pain when squatting?
June 7, 2014
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mike
If I may add/confirm, I was also told when doing any squat, that its important not to let your knees extend over/past your toes. Its a mental thought to ensure proper engagement of the glutes. Takes stress off of the knees.
June 6, 2014
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Anthony (Certified RST Instructor)
Well said, Mike. Also make sure to drive your knees outward to prevent your knees from collapsing in.
June 7, 2014
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iain
Hi re goblet squats how many squats and repeats of the excercise?
June 6, 2014
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Craig (Certified RST Instructor)
Depending on your goals. Start out with a couple sets of 8-10.
June 6, 2014

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