Goblet Squat

Setup

1. 01Hold one dumbbell vertically against the chest, cupping the top head with both hands.
2. 02Keep the elbows tucked down under the weight.
3. 03Set the feet slightly wider than shoulder width with toes turned out a little.
4. 04Brace the trunk before the first descent.

Execution

1. 01Sit down between the hips while the knees track over the toes.
2. 02Descend until the elbows pass inside the knees or depth is reached.
3. 03Keep the chest tall and the dumbbell tight to the body.
4. 04Drive through the whole foot to stand back up to full extension.

Checkpoints

• -The torso stays more upright than in a barbell back squat.
• -Heels stay planted through the full rep.
• -The dumbbell never drifts away from the chest.
• -Knees track in line with the toes, not collapsing inward.

Common mistakes

• -Letting the weight pull the shoulders forward and round the upper back.
• -Cutting the squat above parallel.
• -Rising with the hips first and turning it into a good morning.
• -Holding the dumbbell too low so the elbows hit the thighs early.