Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!
TODAY’S LEVEL UP:
Pro Tip: The Goblet Squat: Teaching Your Body to Squat Deep and Tall
Supplement Spotlight: L-Citrulline — A Pump-Friendly Option With Mixed Results
Myth or Real: "Squatting below parallel is bad for your knees."
Did You Know?: The goblet squat gets its name from how you hold the weight
Fit Trivia: Which tennis legend beat 55-year-old Bobby Riggs in the 1973 "Battle of the Sexes"?
The Goblet Squat: Teaching Your Body to Squat Deep and Tall
If your squat feels stiff, hunched, or knee-heavy, don't reach for the barbell. Reach for a single dumbbell. The goblet squat is one of the best tools for learning a clean squat — and a solid leg exercise in its own right.
Why it works: Holding the weight in front of your chest acts as a counterbalance, so your torso stays upright without you thinking about it. It naturally teaches bracing, keeps spinal load low, and lets most men sink deeper than they can under a bar.
Setup and cues:
Hold a dumbbell or kettlebell vertically against your chest, elbows pointing down.
Feet just wider than shoulders, toes turned out 15–30 degrees.
Take a big breath, brace your midsection, and sit down between your hips rather than your back.
At the bottom, let your elbows rest inside your knees and gently push your knees out.
Keep your heels flat and your chest tall.
Go as deep as you can while keeping your back neutral, pause for a second, and drive up.
Programming: 3 sets of 8–12, 2 times a week, stopping with 2–3 reps in reserve. Start with a weight you can handle for 10 clean reps — often 20–35 pounds. Progress by going heavier, adding a 3-second lowering phase, or adding a 2-second pause at the bottom.
Quick fixes:
Heels lifting? Put a small plate or a rolled mat under your heels, or lift in flat shoes.
Knees caving? Loop a light band just above your knees and push against it.
Pinching in the front of the hip? Widen your stance slightly or shorten the depth.
Sharp knee pain? Shorten the range, and get persistent pain checked.
Master this one, and the barbell front squat or back squat becomes a much easier next step.
Supplement Spotlight: L-Citrulline — A Pump-Friendly Option With Mixed Results
L-citrulline has become a staple of pre-workout tubs, usually sold on the promise of bigger pumps and better endurance. The science is more cautious than the marketing.
Here's what it does: Your body converts citrulline into arginine, which feeds the production of nitric oxide — a molecule that relaxes blood vessels. That's the logic behind better blood flow and less fatigue. Some trials report a few extra reps and less soreness in higher-rep resistance work, and some show a small drop in blood pressure. Other well-run studies find no performance benefit at all. Overall: promising, inconsistent, and small. It's not a strength or muscle-building shortcut.
How to take it: Studies commonly use 6–8 grams of citrulline malate (the common 2:1 form) about 30–60 minutes before training, or 3–6 grams of pure L-citrulline. Check the label — a product listing "citrulline malate 2:1" at 3 grams contains only 2 grams of citrulline. Starting at the lower end helps limit stomach upset.
Worth knowing: because it can lower blood pressure, check with your doctor if you take blood pressure medication, nitrates for chest pain, or erectile dysfunction medication (such as sildenafil or tadalafil) — the effects can add up. Stomach upset is the most common side effect.
We recommend L-citrulline as an optional extra for men doing higher-rep or circuit-style training — a nice-to-have, not a need-to-have.
FROM RYAN’S DESK
Your cravings will come and go. The question is whether you're in control or letting them make your decisions. You don't have to give in every time you want junk food or reach for another snack. Learn to pause, make a conscious choice, and stick to your goals. Every time you practice self-control, you build the discipline to become a stronger version of yourself.
Myth or Real: "Squatting below parallel is bad for your knees."
Myth — for most healthy knees. Studies of squat depth don't show deeper squats causing more knee damage in people who load them progressively and with control. In fact, deeper squats tend to spread the work across the hips and glutes as well as the quads.
What does cause trouble is bouncing out of the bottom, loading too heavy too fast, or forcing a range your body can't yet control. Depth isn't the villain; poor control is.
The practical rule: squat as deep as you can with a neutral spine, flat heels, and no sharp pain. That depth will improve as your mobility does. If a specific depth hurts, shorten the range for now rather than quitting the pattern — and get ongoing knee pain checked out.
Did You Know?: The Goblet Squat Gets Its Name From How You Hold The Weight
The goblet squat is named for the way you hold the weight — cupped against your chest like a goblet. Strength coach Dan John popularized it in the 2000s as a teaching tool for lifters who couldn't squat well with a bar.
It works so well because the weight in front pulls your torso upright and gives you something to push against with your elbows. Many men who "can't squat" find their depth improves in a single session once the weight moves to the front.
Our Picks: Supps We Actually Use
Some of our coach’s favorite supplements:
Creatine (Travel Packs) - $36
Add this to your water in the morning or in your post-workout shake. Creatine is one of the few supplements that has a mountain of data proving its benefits. Don’t miss out on it!
A great way to hit your protein goals. Don’t rely on a protein powder alone, but add it as a post-workout shake or midday shake to increase your protein intake and hit your protein goals. Remember, high protein equals higher muscle and higher satiety.
Replenishes essential electrolytes. Use this if you sweat a lot, do intermittent fasting, or go on long-distance walks, hikes, or runs.
We are a proud partner of Thorne Supplements! We are affiliated and use these products. We may receive commission from your purchase.
Fit Trivia: Which tennis legend — a 29-year-old champion at the time — defeated 55-year-old former Wimbledon champion Bobby Riggs in straight sets in the 1973 "Battle of the Sexes" match, watched by roughly 90 million people worldwide?
Answer: Billie Jean King! She won 6–4, 6–3, 6–3 — and the match helped push women's sports into the mainstream.
Ryan Engel, Intl. Fat Loss Coach
Ryan is a leading fitness coach and one of the most known professionals in the space.
He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.
Publisher: Ryan Engel
Editor: Michael Pender
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