rzen
7c241ec44c
render.py --export bundles the 25 new motion rigs and info pages; figure-fixtures.json regenerated for all 47 (the Swift solver reproduces every new motion, including negative-y pins and the new prop uses). The fixture count assertion moves to 47, and the no-bundled-motion test now uses Treadmill - a permanent COVERAGE.md exclusion - since Bench Press exists. 48 tests green; watch target builds. Coverage handoff complete - TODO-coverage.md retired. 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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