Build Strength and Endurance - Goblet Squats

Hi all. The goblet squat is an awesome exercise for building strength and endurance for a cyclist. This is a kinetic chain exercise that requires you to engage your entire core by linking static strength from your upper body with dynamic strength in your legs. This is very beneficial for cyclists who want to increase their peddling power and efficiency while improving posture and preventing lower back fatigue while riding. All you need is a dumbbell or kettlebell(s). Lift the weight so it sits comfortably under your chin, stand with feet slightly beyond shoulder width, and squat down until your knees reach a 90 degree bend. Then repeat. Its super important that your back stays straight throughout the entire movement and your knees stay behind your toes. You should feel this exercise engage your core muscles more as you get deeper into the squat. To build endurance, aim for 15 to 20 reps/set and for power aim for 6 to 10 explosive reps/set.