Goblet Squat
Dumbbell Goblet Squat, Kettlebell Goblet Squat
Quads
Squat
Compound
Beginner
Set it up
Hold a dumbbell vertically by the top head, or a kettlebell by the horns, at chest height.
Set your feet shoulder-width with your toes turned out a touch.
Pull your elbows in against your ribs and take a breath.
What I say while you lift
Let the weight act as a counterweight and keep your chest tall.
Sit straight down between your feet.
Touch your elbows to the inside of your knees at the bottom.
Stand up and finish with your glutes, ribs stacked over hips.
What goes wrong
Letting the weight drift away from the chest, which pulls you forward.
Rounding the low back in the last few inches of depth.
Going so heavy that your grip quits before your legs do.
3011
default tempo
Breathe in at the top, hold through the bottom third, exhale on the way up.
breathing
Before you load it
If your low back rounds at the bottom, end the set there and squat to that depth next session.
Back off the depth if a knee is painful in deep flexion; squatting to a box at a higher target keeps you training.