rzen
5bbe3f6ff0
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
38 lines
1.1 KiB
Markdown
38 lines
1.1 KiB
Markdown
# Goblet Squat
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The dumbbell squat — hold one dumbbell vertically at the chest and squat
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between the heels. The friendliest way to load a squat.
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- **Category:** Main circuit
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- **Type:** Free-weight squat (dumbbell)
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- **Targets:** Quadriceps, glutes, trunk
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- **Prescription:** 3 × 10–12
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## Setup
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Hold a dumbbell vertically against your chest, both palms cupping the top
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end, elbows pointing down. Feet shoulder-width, toes slightly out.
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## Execution
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1. Squat down between the heels, keeping the dumbbell glued to the chest.
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2. Reach full depth — elbows travel inside the knees.
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3. Stand back up tall without letting the weight tip you forward.
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## Cues
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- The counterweight in front lets the torso stay very upright — use it.
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- Elbows brush the inside of the knees at the bottom.
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- Whole foot planted; drive through the heels.
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## Common Mistakes
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- Letting the dumbbell drift away from the chest.
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- Cutting depth short.
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- Collapsing the upper back as the weight gets heavy.
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## Progression
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Heavier dumbbells until they're awkward to hold — then move to the
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Barbell Squat.
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