Often dubbed the “king of exercises,” the back squat offers a whole host of benefits, including but not limited to: stronger and meatier legs, a rock-hard behind, and extra points on the bad-assery scale. For better or worse, “How much ya squat?” is the lower body equivalent of, “How much ya bench?” when gym-goers size each other up.
Despite being one of the greatest bang-for-your-buck movements for athletes, the back squat is not appropriate for everyone. Most training programs benefit from featuring multiple variations of a movement. Luckily, there are many squat variations, including the front squat, zercher squat, and box squat. They all have their place in a training program.
However, for my money, one of the absolute best squat variations may also be one of the newest: the goblet squat. This fundamental exercise is easiest to master for folks from all walks of life. The greatest part about it is that everyone can stand to benefit from it (barring contraindications, of course). Even if you squat heavy right now, it’s likely that some time with the goblet could help your form.
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About Sohee Lee
Hi there and welcome – I’m so excited you’ve made it here! My name is Sohee Lee and I’m a formerly California-, now NYC-based fitness buff. I recently graduated in June of 2012 with a BA in Human Biology (concentration in Psychosocial and Biological Determinants of Health) from Stanford University. I’m also a nationally qualified NPC bikini competitor (though my opinion on competing at this point is pretty mehh) and am currently studying to become a Precision Nutrition certified nutritionist and obtain my NSCA-CSCS.
If you don’t feel like reading everything below (which I completely understand – I mean sometimes I don’t shut up), then here’s a bullet-point version of me in a nutshell:
- eating disorder for 8 years, discovered weightlifting and fell in love
- shipped off to Stanford thinking I would study sports medicine, but discovered that fitness was my true calling
- graduated in June 2012 and spent the summer interning at Cressey Performance, the nation’s elite baseball training facility
- currently working in Connecticut as a strength coach
- also an online training and nutrition consultant and a contributing writer to Bodybuilding.com (woohoooooo!!)
How I Got Into Fitness
I’ve been physically active my entire life, starting with swimming at the age of 2. I’ve since participated in gymnastics, tap dancing (yeah, really), cheerleading, baseball, track, soccer, swimming, and cross country. I was an endurance athlete and, at one point, dipped into some dangerous territories. Read more about my battle with my eating disorder here and how I climbed my way out of the abyss.
My Take on Training
I believe in prioritizing the compound movements and saving the accessory movements for later, if at all. I believe in lifting heavy, regardless of whether you’re leaning out or trying to build mass. I believe that training should complement your diet, not compensate for your crappy nutrition. I believe that pink dumbbells should be used for rehab purposes only (ladies, I’m looking at you), and that nothing is quite more badass and sexy than a man or woman who can dominate in the weight room.
My Take on Nutrition
Hearing the following statements make me cringe:
- Too much protein will damage your kidneys.
- Breakfast is the most important meal of the day, and if you skip it, you. Will. Die.
- Small, frequent feedings keep your metabolism up and everybody should eat this way.
- Not eating for more than 4 hours at a time will cause your muscles to atrophy.
- You should never, never eat junk food lest the calories race straight to your hips, ass, and face. And stay there forever.
- You can say goodbye to alcohol.
Why I Created This Site
I made this site for you, dear reader. For years, I’ve spent every minute of my free time absorbing everything I could about fitness. I’ve worked with a number of trainers, learned what worked and what didn’t, and stumbled through many roadblocks to get to where I am now. Also, I like to write, and I want to share my stories with you. I have many.
I’m a lover of all things psychology (hence my academic area of focus); I’m intrigued by everything that makes us who we are as humans. Social relationships, the psychology behind our decisions… they all play into making us unique individuals.
When it comes down to it, fitness in and of itself is not what I’m passionate about; it’s you and what’s inside that noggin of yours. It’s what exists between me and you – this thing called a connection. A bond. I get such a high off of nurturing something so intangible and watching as we help each other in some way. How can you help me? You can start by helping me help you. Ask me questions, prod my brain, contact me! I’m here to make your life better. Whether that’s by providing you with a thought-provoking or entertaining blog post in the morning as you sip your heavenly java or by working with you as your training and nutrition consultant to transform your physique, I’m here, and I’m ready.