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T

rzen 7c241ec44c Ship the 47-exercise library in-app: export, fixtures, tests, docs

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

2026-07-07 12:18:07 -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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