Moves/DB Split Squat Goblet

DB Split Squat Goblet

ID: 704

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Neutral ribcage — avoid flaring ribs as you descend.
  3. 3. Stand all the way up — lock hips out completely at the top of each rep.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.