1 00:00:00,930 --> 00:00:01,129 Hi, 2 00:00:01,169 --> 00:00:02,250 I'm Andrea U-Shi Chang, 3 00:00:02,369 --> 00:00:03,609 StrongFirst master instructor, 4 00:00:03,650 --> 00:00:05,199 and this is SFG level one, 5 00:00:05,320 --> 00:00:06,449 Raphael Puletz. 6 00:00:06,929 --> 00:00:08,479 We're going to show you a version 7 00:00:08,729 --> 00:00:12,399 of the goblet squat where we have the bell in a different position at the top. 8 00:00:12,649 --> 00:00:16,399 It's a bottoms up goblet squat and mimics the feeling in the front squat, 9 00:00:16,450 --> 00:00:17,389 a barbell front squat. 10 00:00:17,450 --> 00:00:18,680 So, we're gonna get our bells up, 11 00:00:20,489 --> 00:00:22,889 and then we're gonna turn our bells 12 00:00:23,500 --> 00:00:24,440 upside down- 13 00:00:24,590 --> 00:00:24,969 ish, 14 00:00:24,979 --> 00:00:26,010 diagonal. 15 00:00:26,219 --> 00:00:28,250 The bell handle will be against your chest. 16 00:00:28,579 --> 00:00:28,739 OK, 17 00:00:28,860 --> 00:00:30,340 when we turn it upside down, 18 00:00:30,860 --> 00:00:32,549 we're shifting our thumbs like this, 19 00:00:32,740 --> 00:00:33,569 holding the bell, 20 00:00:33,740 --> 00:00:35,049 gripping the handle, 21 00:00:35,349 --> 00:00:35,639 and 22 00:00:35,790 --> 00:00:36,509 compressing. 23 00:00:36,880 --> 00:00:37,880 So, he's gonna crush, 24 00:00:37,889 --> 00:00:39,150 grip the handle 25 00:00:39,439 --> 00:00:40,189 and the bell, 26 00:00:40,310 --> 00:00:42,310 and he's gonna push his elbows together 27 00:00:42,549 --> 00:00:46,310 and push his elbows to the ceiling as he descends into 28 00:00:46,759 --> 00:00:47,610 the goblet squat. 29 00:00:47,680 --> 00:00:49,810 His elbows will not touch his legs 30 00:00:50,080 --> 00:00:51,630 and he'll come back up and finish. 31 00:00:52,709 --> 00:00:52,740 How was that? 32 00:00:54,619 --> 00:00:56,689 A lot of attention to the upper chest and core. 33 00:00:57,099 --> 00:00:57,810 Awesome! 34 00:00:58,060 --> 00:00:59,990 Give a shot and see what you think.