Performing this particular workout will boost your chances of acing the sit-to-stand test as you age, according to a physical therapist's advice.
Building Explosive Power with the Goblet Squat
Dr. Andy Fata Chan, a physical therapy doctor, coach, and founder of Moment Physical Therapy and Performance in New York, suggests the goblet squat as an effective exercise for developing explosive power and mobility for the sit/stand test. This test challenges individuals to stand up five times from a chair within 10 seconds, serving as a means to monitor strength and agility.
Performing the goblet squat correctly is crucial. Stand with feet wider than hip-width apart and toes pointing out. Hold a medium light weight at chest level, ensuring the chest remains upright. Push hips back and bend knees as if sitting in a chair, then explosively push through the heels to return to standing as quickly as possible. Actively pushing knees out can help achieve correct alignment. The body should lower until hips are in line with or below knees, depending on mobility.
Dr. Fata-Chan recommends strength training two days a week and getting 150 to 300 minutes of cardio per week to maintain the strength and mobility necessary for the sit/stand test. He suggests focusing on specific moves during strength workouts to maintain power and explosive strength.
As individuals age, they tend to lose their ability to express force quickly. If an individual takes over 10 seconds to complete the sit/stand test, they are at more risk for falls. Conversely, if an individual completes the test under 10 seconds, they are less at risk for falls. Dr. Fata-Chan emphasises the importance of increasing the speed of movements during strength training.
Dr. Fata-Chan's impressive career includes experience training youth athletes, weekend warriors, Olympic, and professional-level competitors. He received his bachelor's degree in psychology from the University at Buffalo and his doctorate of physical therapy from the University of St. Augustine.
The goblet squat targets lower-body muscles, specifically the thighs and buttocks. This exercise, consisting of 5 reps and 3 sets, is a recommended addition to any strength training routine aimed at improving the sit/stand test and reducing the risk of falls.
