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Goblet Squat (Tempo)

Maximize muscle growth — slow, controlled reps create extreme time under tension

⚡ Quick Reference​

AspectDetails
PatternSquat
Primary MusclesQuads, Glutes
Secondary MusclesCore, Upper Back
EquipmentDumbbell or Kettlebell
Difficulty⭐ Beginner
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Weight position: Hold dumbbell vertically at chest, cupped under top plate
  2. Elbows: Point down, close to body
  3. Stance: Shoulder-width or slightly wider, toes out 15-30°
  4. Posture: Chest up, shoulders back
  5. Mental prep: Know your tempo (e.g., 4-0-2-0)

Equipment Setup​

EquipmentSettingNotes
DumbbellVertical holdCup the top plate
KettlebellHandle downHold by horns or handle
Weight selection15-25% lighter than regular goblet squatTempo makes it significantly harder
Setup Cue

"Pick a lighter weight than normal — you'll be moving SLOW, and time under tension adds up fast"

🔄 Execution​

The Movement​

What's happening: Ultra-controlled lowering

Common tempo: 4 seconds

  1. Big breath in, brace core
  2. Begin descent — count slowly: "1... 2... 3... 4..."
  3. Control every inch of the descent
  4. Keep weight tight to chest
  5. Elbows track between knees
  6. Breathing: Hold breath throughout

Tempo: 4-5 seconds (sometimes up to 8 seconds for advanced)

Feel: Intense quad burn, extreme control required

Critical: The slow eccentric is where most of the muscle-building magic happens. Don't rush it.

Key Cues​

Primary Cues
  • "Count it out: 1... 2... 3... 4..." — ensures proper tempo
  • "Control every inch" — no rushing
  • "Feel the burn" — embrace the time under tension

Tempo Guide​

Tempo NotationMeaningPurpose
4-0-2-04s down, no pause, 2s up, no pause at topStandard hypertrophy
5-0-1-05s down, no pause, 1s up explosiveEccentric emphasis
3-1-3-03s down, 1s pause, 3s upExtended time under tension
6-2-2-06s down, 2s pause, 2s upExtreme difficulty

Reading tempo: [Eccentric] - [Bottom Pause] - [Concentric] - [Top Pause]

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
QuadricepsKnee extension throughout extended tempo█████████░ 92%
GlutesHip extension under continuous tension████████░░ 82%

Secondary Muscles​

MuscleActionActivation
CoreMaintain rigidity during extended tempo███████░░░ 75%
Upper BackHold weight position throughout█████░░░░░ 50%

Stabilizers​

MuscleRole
Erector SpinaeMaintain upright torso for extended duration
AdductorsStabilize throughout slow movement
Muscle Emphasis

Tempo training dramatically increases time under tension, which is a primary driver of muscle growth. A single 4-0-2-0 rep takes 6 seconds vs 2-3 seconds for a normal rep — that's 2-3x more time under tension per rep.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Counting too fastTempo isn't actually slowDefeats the purposeCount "one-thousand-one" style
Using too much weightCan't maintain tempoForm breakdown, missed benefitGo 20-25% lighter than regular
Speeding up partwayLose tempo controlInconsistent stimulusCount every rep, every phase
Relaxing during movementLoss of tensionLess muscle activationMaintain tension throughout
Bouncing at bottomMomentum helpsDefeats time-under-tensionSmooth transition or add pause
Most Common Error

Counting too fast — People naturally speed up counting when it gets hard. Use "one-thousand" counting method or count out loud with a partner to ensure accurate tempo.

Self-Check Checklist​

  • Actually counting tempo on every rep
  • Weight is light enough to maintain tempo
  • Slow, controlled eccentric every time
  • No bouncing or momentum
  • Maintaining constant tension

🔀 Variations​

By Tempo Prescription​

AspectDetails
Best forGeneral hypertrophy, beginners to tempo training
Duration6 seconds per rep
DifficultyModerate
VariationChangeWhy
Goblet Squat (Pause)Pause instead of continuous tempoIsometric strength focus
Tempo Squat (Barbell)Barbell versionMore loading potential
1.5 Rep Goblet SquatDifferent TUT methodVariation in stimulus

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsTempoRestRIR
Hypertrophy3-48-124-0-2-090s-2 min2-3
Strength-Endurance3-46-105-0-1-02 min1-2
Muscle Damage36-86-2-2-02-3 min2-3

Workout Placement​

Program TypePlacementRationale
Hypertrophy programPrimary or secondary leg exerciseTime under tension focus
Leg dayAfter main strength workAccessory for muscle growth
Full-bodySquat slotLower weight than regular squats
Deload weekMain squat exerciseLess weight, more control

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets
Intermediate1-2x/week3-4 sets
Advanced1x/week3-4 sets (very fatiguing)

Progression Scheme​

Progressive Overload

Tempo work is self-limiting — you can't use heavy weights. Progress by: (1) Adding weight while maintaining tempo, (2) Slowing tempo (4s to 5s eccentric), or (3) Adding reps.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Goblet SquatCan't maintain tempo
Bodyweight SquatLearning tempo concept with no load

Progressions (Harder)​

ExerciseWhen ReadyLink
Tempo Squat (Barbell)Ready for heavier loads
Front Squat (Tempo)Advanced quad development

Alternatives (Same Goal, Different Movement)​

AlternativeDifference
Tempo Squat (Barbell)Heavier loads possible
Bodyweight Squat (Tempo)No equipment

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Knee painExtended time under tensionShorter tempo or less depth
Low back issuesFatigue during slow repsLighter weight, ensure bracing
Balance issuesControl during slow movementHold support initially
Stop Immediately If
  • Sharp pain during slow descent
  • Cannot maintain tempo control
  • Core tension fails
  • Excessive fatigue leads to form breakdown

Spotter Guidelines​

Generally doesn't need spotting due to light loads and ability to drop weight forward if needed.

Safe Failure​

  1. Drop the weight forward — let it fall in front of you
  2. Step backward away from weight
  3. Low risk with goblet hold and lighter weights

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Extension110-130° flexion🟡 Moderate
KneeFlexion/Extension120-140° flexion🟡 Moderate
AnkleDorsiflexion20-25°🟡 Moderate
SpineNeutral stabilityMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Ankle20° dorsiflexionWall testElevate heels
Hip110° flexionDeep squatWiden stance
ThoracicGood extensionUpright torsoMobility work
Joint Health Note

The extended time under tension can be beneficial for joint health by strengthening tissues, but also requires good control. Start with lighter weights than you think you need.

❓ Common Questions​

What tempo should I use?

Start with 4-0-2-0 (4 seconds down, no pause, 2 seconds up, no pause at top). This is the most common and effective tempo for hypertrophy. As you advance, you can experiment with longer eccentrics (5-6 seconds) or added pauses.

How much lighter should I go compared to regular goblet squats?

Typically 20-30% lighter. If you normally goblet squat 50 lbs for 10 reps, try 30-35 lbs for tempo work. The extended time under tension makes it significantly harder.

Should I do tempo squats every workout?

No — tempo work is very fatiguing. 1-2x per week is plenty for most people. You can alternate with regular-tempo squats on other days.

How do I accurately count the tempo?

Use "one-thousand" counting: "one-thousand-one, one-thousand-two..." Or count out loud. Many people use a timer or metronome app set to 1-second beeps. Partner counting also helps ensure accuracy.

📚 Sources​

Biomechanics & Time Under Tension:

  • Schoenfeld, B.J. et al. (2015). Effects of Different TUT on Muscle Hypertrophy — Tier A
  • NSCA Tempo Training Guidelines — Tier B

Programming:

  • Renaissance Periodization — Tempo Work — Tier C
  • Hypertrophy Training Principles — Tier B
For Mo

When to recommend this exercise:

  • User wants to maximize muscle growth
  • User has limited equipment (lighter dumbbells)
  • User needs to work on movement control
  • User is in a hypertrophy-focused training phase

Who should NOT do this exercise:

  • Severe knee pain → Suggest Leg Press with lighter load
  • Very limited mobility → Work on Goblet Squat first
  • Impatient personality → May not maintain tempo (coach on importance)

Key coaching cues to emphasize:

  1. "Count it out every single rep: one... two... three... four..."
  2. "Go lighter than you think — tempo makes it brutal"
  3. "Control every inch of the movement"

Common issues to watch for in user feedback:

  • "This feels too easy" → Check if they're actually counting properly (most aren't)
  • "I can't complete the reps" → Weight too heavy, reduce by 20-30%
  • "My form breaks down" → Tempo too ambitious, start with 3-0-2-0

Programming guidance:

  • Pair with: Hip hinge work, conditioning
  • Avoid same day as: Heavy squats (legs will be very fatigued)
  • Typical frequency: 1-2x per week
  • Volume: Lower rep counts than regular squats (8-10 reps is plenty)

Progression signals:

  • Ready to progress when: Can do 3x10 with perfect tempo
  • Progress to: Heavier weight while maintaining tempo OR barbell tempo squat
  • Regress if: Cannot maintain tempo or form breaks down

Last updated: December 2024