Exercises

Dumbbell Goblet Squats

What It Is

Holding one weight at your chest keeps you upright. It's the easiest way to learn a deep, strong sit-and-stand pattern.

How to Do It

Hold one dumbbell upright against your chest, cupping the top end with both hands. Stand with feet a bit wider than your hips. Sit down between your heels as low as you comfortably can. Drive through your whole foot to stand.

Tips

Keep the dumbbell touching your chest the whole time. Let your elbows brush the insides of your knees at the bottom.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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