rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# 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
|
||
- **Defaults:** 3 × 10 weighted
|
||
|
||
## Setup
|
||
|
||
Hold a dumbbell vertically against your chest, both palms cupping the top
|
||
end, elbows pointing down. Feet shoulder-width, toes slightly out.
|
||
|
||
## Execution
|
||
|
||
1. Squat down between the heels, keeping the dumbbell glued to the chest.
|
||
2. Reach full depth — elbows travel inside the knees.
|
||
3. 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.
|