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The Goblet Squat is a fantastic exercise for building lower-body strength and teaching perfect Squat form. But unlike the Back Squat and Front Squat, you can perform variations of the Goblet Squat that target your core.

This is only possible because you hold the kettlebell or dumbbell in front of your chest in the goblet position. You have freedom to move the weight with your arms, which is not feasible when you have a heavy bar across your back or shoulders.

Something as simple as performing a Curl in the squat position completely changes how the weight affects your body. As you lower the weight, it travels further from your center of mass, increasing the amount of torque you have to to resist. Your core works hard to stabilize and prevent your torso from tilting forward midway through the rep, when the weight is furthest from your body.

Read more: The Squat Variation That Torches Your Core

Need a quick strength workout, but don't have an hour to spare? This is a problem many face at one point or another. You want to lift, but can't fit in a complete workout with multiple sets per exercise and rest between them.

So you have to make a decision. Do you try to squeeze in something in the limited time you have, or do you do nothing at all? In the spirit of always trying to become a better athlete, we recommend the former. Short workouts can be incredibly productive if done correctly.

Bret Contreras, an exercise physiologist, strength coach and master of glute development, has a solution. In a recent Instagram post, he details a five-exercise workout that includes only one set per exercise performed for a high number of reps. Best of all, it takes only 20 minutes to complete.

RELATED: Deadlift Complexes - The Secret to Insane Strength

Here's the workout, which Contreras demonstrates in the video below at high speed.

Goblet Squat - 100 pounds x 20

Dumbbell Military Press - 50 pounds x 20

Deficit Stiff-Leg Deadlift - 225 pounds x 20

Seated Row - 120 pounds x 20

Frog Pump - 100 pounds x 35


One big problem with most New Year's resolutions is that they're too vague. "I want to get in better shape" sounds good, but how do you actually plan to do it? When they get deeper than the nice-sounding sentiment, most people don't have a plan of attack—which is precisely why so many resolutions fail. Year after year, one of the most popular New Year's resolutions is to eat healthier. That's great in theory. Improving your diet can better your life in countless ways. But how are you going to do it? That's where STACK comes in.

Here's your five-point plan of attack for eating healthier in 2016.

1. Drink More Water

Water Bottles

Water is absolutely essential to good health and high performance. The human body is roughly 60percent water, and water plays a crucial role in almost every important bodily process. Water transports nutrients and oxygen, supports proper muscle contraction, improves joint function and fights fatigue. Being even slightly dehydrated can decrease reaction time, mood and focus. The negative effects of not drinking enough water are almost too many to count. And many people feel the effects each and every day.

Read more: Follow These 5 Ridiculously Simple Steps To Eat Healthier in 2016

Working out in a gym after New Year's can be incredibly frustrating. It's overcrowded with people who typically have no idea what they're doing. They're well intentioned, but they lack the knowledge of gym regulars.

For those of you who frequent a gym, you're probably dreading the resolutions crowd. It can seriously screw up your workouts and make the whole experience less than enjoyable. When I was younger, I once walked into a gym and promptly walked back out after seeing a crowd that looked like a zombie herd from The Walking Dead.

You can't wait for the weeks to pass and the crowd to disperse, as it inevitably does when people lose focus on their goals. Only eight percent of people succeed at the resolutions.

Rather than letting newbies ruin your workout or prevent you from working out altogether, here are a few tips to consider.

Tip 1: Schedule the First Week of January as a Recovery Week

Your gym will be packed during the first week of January. It can be the most frustrating week since lots of new members generally sign up around this time.

Getting a good workout in can be next to impossible.

To avoid this mess, take week off from the gym with a scheduled recovery week. A recovery week gives your body a much needed break from lifting heavy or other intense workouts, setting you up for better workouts once you get back into the gym. Best of all, you can do recovery workouts in the comfort of your own home. Try yoga or any other bodyweight strength routine.

Really, it's a win, win.

RELATED: How to Make the Most of Your Rest Days

Tip 2: Hit the Gym on Off Hours


If you live in a cold-weather state, you're all-too familiar with how winter can screw up your workouts. Unless you feel like pulling your best Rocky impersonation by working out in Arctic-like conditions, your workouts will be restricted to indoors.

For weight training, this doesn't present too much of a problem. And if you have access to turf, you can still do pretty much everything else indoors.

Otherwise, you're facing a conundrum when you want to do your conditioning work. Your choices are a treadmill, and, if you're lucky, an Airdyne bike.

We're not going to lie. Long treadmill runs suck. Some people love them, and that's fine. But if you're a competitive athlete accustomed to working at a high intensity, long runs on a treadmill will seem pretty boring. And they won't really help you get better at your sport.

Instead, we recommend the following treadmill workouts. They are intense. You will work at a high speed, and the result should be improved conditioning in less time. They are also a good option if you're trying to shed extra weight.

Read more: 7 Treadmill Workouts That Don't Suck

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