Here I have NHL pro hockey player Daniel Sprong performing eyes closed eccentric isometric goblet squats on our first day training together. The goblet squat is one of the most effective exercises for cleaning up squat form & lower body mechanics. Unfortunately I still see many coaches and lifters perform them with various forms of dysfunction & movement aberrations.
Some of these common mistakes include, excessive ROM, lack of spinal neutrality, excessive toe flare, poor foot & ankle activation, lack of full body tension, excessive anterior knee drift, poor hip hinge mechanics, shoulder rounding, minimal levels of full-body intramuscular tension, & low levels of motor control. My go-to strategy for eliminating these issues is the eccentric isometric squat as shown here by Daniel. These can be applied to any and all squats however I always like to begin athletes with basics especially during the first several weeks/months of training. Then eventually we periodically implement unique movements while still sticking to the basics.
Eccentric isometrics optimize proprioception and sensory feedback allowing the athlete to fine-tune their body mechanics. This is even further emphasized under eyes closed conditions. They’re also incredibly effective for building ridiculous levels of strength, hypertrophy, stability, mobility, symmetry & conditioning not to mention bulletproofing the joints & connective tissue.
These are both physically & psychologically brutal so be prepared to focus your mind & body like a ninja. If you’ve been having trouble mastering your squat or any other movement I highly encourage you to implement eccentric isometrics as it’s the most effective techniques I’ve ever used for improving body mechanics & neuromuscular efficiency as well as functional strength, size, performance, & power. Learn more about eccentric isometrics as well as eyes closed training in my new book Movement Redefined (also includes 30+ eccentric isometric programs) at [ Ссылка ]
