Dumbbell Goblet Squat

oec:dumbbell-goblet-squat

A squat variation holding a dumbbell vertically against the chest to promote an upright torso and deep hip flexion.

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Also called: Goblet Squat

How to do it

Stand with feet roughly shoulder-width apart, toes turned slightly outward.
Hold a dumbbell vertically against your sternum with both hands cupping the underside of the top weight plate.
Keep your elbows tucked down pointing toward the floor and brace your core.

Initiate the movement by hinging at the hips and bending your knees simultaneously.
Descend smoothly between your legs while keeping your chest tall and the dumbbell in contact with your chest.
Lower until your hip crease drops below the top of your knees, or to your comfortable end range of motion.
Drive through your midfoot and heels to reverse the movement and stand back up to full hip and knee extension.

Inhale and brace your abdomen at the top before descending, then exhale forcefully as you drive past the sticking point on the ascent.

Letting the dumbbell drift away from the chest, causing upper-back rounding.: Keep the dumbbell pinned close to the sternum with elbows tucked tightly against the ribcage.
Knees caving inward (valgus collapse) during the ascent.: Actively push your knees outward in line with your toes throughout the entire rep.
Heels lifting off the ground at the bottom of the squat.: Distribute weight evenly across the entire foot and work on ankle mobility, or elevate the heels slightly on small plates.

If you reach failure, simply push the dumbbell forward onto the floor rather than attempting to sit down with it.

This record: CC-BY-SA-4.0.