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rzen 5bbe3f6ff0 Add the free-weight canon and bodyweight staples (16 exercises)

Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge.
Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press,
Dumbbell Fly (the fly authors the face-on camera for its frontal arc).
Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl,
Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up,
Pull-Up, Crunch, Dip.

Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3

2026-07-07 12:09:08 -04:00

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Goblet Squat

The dumbbell squat — hold one dumbbell vertically at the chest and squat between the heels. The friendliest way to load a squat.

Category: Main circuit
Type: Free-weight squat (dumbbell)
Targets: Quadriceps, glutes, trunk
Prescription: 3 × 10–12

Setup

Hold a dumbbell vertically against your chest, both palms cupping the top end, elbows pointing down. Feet shoulder-width, toes slightly out.

Execution

Squat down between the heels, keeping the dumbbell glued to the chest.
Reach full depth — elbows travel inside the knees.
Stand back up tall without letting the weight tip you forward.

Cues

The counterweight in front lets the torso stay very upright — use it.
Elbows brush the inside of the knees at the bottom.
Whole foot planted; drive through the heels.

Common Mistakes

Letting the dumbbell drift away from the chest.
Cutting depth short.
Collapsing the upper back as the weight gets heavy.

Progression

Heavier dumbbells until they're awkward to hold — then move to the Barbell Squat.

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