Moves/DB Squats Goblet 1.5

DB Squats Goblet 1.5

ID: 711

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Exercise Type:
Lower Squat
Contraindications:
Wrist Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Break at hips and knees simultaneously to initiate the descent.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  4. 4. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

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

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.