Dumbbell Goblet Squats for Total Body Strength

Instructions

1. Setup:

   • Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
   • Hold a dumbbell vertically at chest level with both hands, gripping it by the top end (like a goblet).

2. Execution:

   • Start the Movement: Engage your core and keep your chest up. Begin the squat by pushing your hips back and bending your knees.
   • Descend: Lower your body until your thighs are at least parallel to the floor (or as low as your mobility allows). Keep the dumbbell close to your chest and avoid rounding your back.
   • Pause: At the bottom of the squat, pause briefly while maintaining tension in your legs.
   • Ascend: Push through your heels to return to the starting position, fully extending your hips and knees.

3. Breathing:

   • Inhale as you lower into the squat.
   • Exhale as you drive upward to stand.

Tips 

1. Maintain a Neutral Spine: Avoid rounding or arching your back. Keep your shoulders back and chest up throughout the movement.
2. Feet Position: Ensure your knees track over your toes, not collapsing inward. Adjust your stance width if necessary.
3. Grip the Dumbbell Securely: Hold the dumbbell firmly, ensuring it's close to your body for balance and control.
4. Engage Your Core: Tighten your abdominal muscles to support your lower back.
5. Control the Tempo: Lower yourself slowly and with control; avoid bouncing at the bottom.
6. Depth: Aim for a depth where your thighs are parallel to the floor or lower, provided your form remains intact and comfortable.
7. Focus on Heels: Distribute your weight evenly through your feet, with an emphasis on pushing through your heels during the ascent.