Squat · Public sample
Goblet Squat
A squat with a weight held at the chest, emphasizing an upright torso, planted feet and controlled movement.
Sample instructions · Professional technique review pending.
- Movement pattern
- Squat
- Equipment
- Kettlebell or dumbbell; kettlebell shown
- Level
- Beginner
- Primary focus
- Quads, glutes and core
How to perform: Goblet Squat
Stance
Set your feet about shoulder-width apart with your toes slightly out. Hold a kettlebell or one dumbbell close to your chest in a comfortable stance.
Brace
Engage your core, keep your shoulders down and back, and keep your chest up. Maintain the weight close to your chest.
Descend
Sit down and between your hips with your feet rooted. Keep your knees tracking in the direction of your toes and maintain a tall torso.
Drive
Press through the floor to stand. Keep your chest up and knees aligned as you return to the starting position.
Technique essentials
- Keep your feet rooted in a comfortable stance.
- Brace your core before you move.
- Sit down and between your hips.
- Drive through the floor to stand tall.
Watch for
Heels lifting
Keep your heels down and maintain contact through the whole foot.
Knees collapsing inward
Keep your knees tracking over your toes.
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