Moves/DB Squats Goblet

DB Squats Goblet

ID: 706

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Exercise Types:
Lower Squat, Upper Push
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  2. 2. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.