How to perform Dumbbell Goblet Squat with proper form
Starting Position
- Stand Tall: Feet shoulder-width apart.
- Hold the Dumbbell: Grab a dumbbell with both hands, holding it vertically close to your chest. Your elbows should point down.
Execution
- Brace Your Core: Engage your core muscles to stabilize your body.
- Initiate the Squat: Push your hips back as if sitting in a chair. Keep your chest up and back straight.
- Lower Your Body: Bend at your knees and hips, lowering yourself until your thighs are at least parallel to the ground.
- Keep the Dumbbell Steady: Maintain the position of the dumbbell close to your chest throughout the movement.
- Drive Up: Press through your heels to stand back up, extending your knees and hips fully.
Key Points
- Knees: Ensure they track over your toes, not caving in.
- Back Position: Maintain a neutral spine; avoid rounding.
- Movement Control: Perform the squat in a controlled manner, avoiding fast or jerky motions.
Common Mistakes
- Leaning too far forward.
- Allowing knees to buckle inward.
- Not maintaining an upright torso.
Tips
- Start with a lighter weight to master form.
- Focus on breathing: inhale as you lower, exhale as you rise.
Exercises
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Seated Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Seated Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Barbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Cable
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Dumbbell
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Bodyweight
Type: Lower, Legs
Target: Calves
Standing Calf Raise, Leverage Machine
Type: Lower, Legs
Target: Calves
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms