All exercises
Goblet Squat
Goblet Squat encourages an upright torso and strong bracing by holding the weight in front. It's often used as a teaching squat because the position naturally improves mechanics for many athletes.
Instructions
Hold a kettlebell or dumbbell close to the chest with elbows pointing slightly down. Stand with feet about shoulder-width apart. Brace the core and initiate the squat by pushing the hips back and bending the knees. Lower to a comfortable depth while keeping the chest upright. Push through the feet to return to the standing position.
Avoid Common Mistakes
• collapsing the knees inward
• lifting the heels off the ground
• leaning the torso forward
• using too much weight and losing control
Variations
• with lighter or heavier load
• with pause at the bottom
• slow controlled tempo
• narrow or wide stance
• limited depth
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
kettlebell, dumbbell