How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Goblet Squat
The teaching squat. Everyone starts here.
Quads · Glutes · Core · Dumbbell, Kettlebell
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
How To: Goblet Squat
ScottHermanFitness
How to handle weight
8–15 reps. The bell is at the chest, not a curl. When 15 is easy with a 24 kg, you are ready for a bar.
Usual programming
3–4 × 8–15.
Caution
Heels down, torso tall, elbows inside the knees if mobility allows. Do not collapse onto the bell. Chair target for the first month.
Setup
Bell at the chest, elbows down, sit between the knees.
Cues
- Elbows inside the knees if mobility allows
- Heels down
- Brace
Common mistakes
- Torso collapsing onto the bell
- Heels up
- Rushing
Home swap
Bodyweight squat to a chair
