Goblet Squat

The technique.

1. 01

   Hold a kettlebell or dumbbell vertically against your chest with both hands.

2. 02

   Stand with feet shoulder-width apart, toes slightly pointed out.

3. 03

   Keep your chest up and core braced, initiate the squat by pushing your hips back and knees out.

4. 04

   Squat down as deep as comfortably possible, keeping your elbows inside your knees.

5. 05

   Drive through your heels, extending your hips and knees to return to the standing position.

What goes wrong.

• ×Rounding the back, especially in the lower portion of the squat.
• ×Letting knees cave inwards, stressing knee joints.
• ×Not going deep enough, limiting muscle activation.
• ×Lifting heels off the ground, indicating poor ankle mobility or technique.
• ×Holding the weight too far away from the body, compromising balance.