1.5 rep negative goblet squats are tough enough, but add in additional band resistance and you will be blown away by how much more you feel your quads and glutes.
- Take 3 seconds to squat down, stand 1/2 of the way up, squat back down, and stand back up. This is one rep. I intentionally didn't go quite as low as I usually do as this allowed the extremely high tension in the band to remain for 100% of the exercise.
- The band should be resting on your upper traps, not on your neck.
- Before each rep, take a deep breath in, brace your core, and tuck your ribs towards your hips. Reset before each rep.
- Make sure your torso remains upright and that your spine remains in neutral alignment. I like the canister analogy.
- Never allow your muscles to disengage at any point. Eccentric does not mean that you get to relax and shut off your muscles.
- When you lock out at the top, squeeze your glutes, quads, and hamstrings. The band makes the lock-out significantly more challenging. Do not allow your rib cage to flare or lower back to hyperextend.
- Maintain a tripod foot for the duration of the exercise (weight on the mid/back of your feet, and keep your toes in contact with the floor, particularly your big and baby toes).
- Do not allow your knees to cave in or fall out. They should remain in line with your feet.
- Trust me, this exercise is tough enough with just a band so don't jump the gun. Master the technique before you add additional resistance. You can make this exercise easier by starting out with just bodyweight. You can then progress to using a low/medium resistance band, and finally to a thicker band (the band I'm using is the heaviest resistance you can use). Lastly, you can add additional resistance in the form of a kettlebell(s), or dumbbell(s).