🏋️ 5 goblet squat variations for explosive legs

As you build your gingerbread, chocolate, and peppermint houses this holiday season, consider that you still have so much to build in the gym. Though, yes, that might not be as tasty.

The 2022 Olympia goes down this weekend. Here's how you can keep tabs on all the action from bodybuilding's flagship competition. 

Mattie Rogers is used to shining on the international weightlifting stage. Her latest silver medal-laden performance at the IWF Worlds was something to behold. 

We're always looking for new ways to get improved leg strength and mobility. On that note, here are five variations of the timeless goblet squat. 

Bodybuilding

An Olympia to Remember

It's finally here. After months of rigorous training and endless hype, the 2022 Olympia officially begins today. And there is no shortage of compelling storylines to keep an eye on. 

For one, there's reigning two-time Mr. Olympia Mamdouh "Big Ramy" Elssbiay seeking a legendary "three-peat." Then, in the Classic Physique division, Chris Bumstead vies for his fourth straight title. Meanwhile, Cydney Gillon is going for her sixth straight Figure Olympia championship. (That is not a typo.)

Can anyone disrupt these dynasties? Will a newcomer emerge to shock their respective field? A weekend of the best of the best in bodybuilding awaits. 

Weightlifting 

Mattie Rogers' Latest Star Turn

If Mattie Rogers has a barbell in her hands, you can expect some fireworks to follow. And the American weightlifting star didn't disappoint at the 2022 IWF Worlds in Bogotá, Colombia. 

Rogers captured three silvers in the 76-kilogram weight class, becoming the first modern American weightlifter to medal in five consecutive IWF Worlds appearances. We have, quite literally, never seen U.S. weightlifting greatness quite like what Rogers has produced. She understandably beamed with pride on Instagram as she looks ahead to what's next. 

"[It’s] always hard to be pleased with so many missed attempts on the stage, but I can’t be mad at my medal streak living on for one more year," Rogers wrote. "Time to actually bid farewell to the 76-kilogram category (for real this time) and keep on working."

Training Tips

5 Goblet Squat Variations to Pump Your Legs

When training your legs, you may assume that working out with a barbell is the only way to see real results. But there's something to be said for the improved accessibility and efficiency of the goblet squat. 

This move revolves around holding a weight in your hands while performing a standard squat. But while the foundation is simple, you can add plenty of wrinkles from there. From the cyclist version to reverse lunges, we're breaking down five awesome goblet squat variations. For you folks seeking an effective way to put your legs through the wringer, the goblet squat will be your best friend. 

Everything Else

Olivia Reeves Breaks Out

• Rogers wasn't the only American weightlifter who shined at the IWF Worlds. Olivia Reeves, who is just 19, took home her first-ever Senior bronze medal in her debut.

• Speaking of the 2022 Olympia, living legend and four-time Olympia champion Jay Cutler made his final predictions for the contest.

• And we've got answers to the burning question on everyone's mind: Why do bodybuilders use so much spray tan for competitions?