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Exercise handout — move better, feel better.
Goblet Squat
Squat while holding a weight at your chest. The counterbalance often helps depth and form.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells, kettlebells
Home Options
- dumbbells
- kettlebell
No equipment? Try: Kettlebell, Dumbbell, Heavy book in a bag
Dosage
3
Sets
10
Reps / Time
90 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Hold a dumbbell or kettlebell at chest height
- Elbows pointing down
- Feet shoulder-width apart, toes slightly turned out
Step 1 of 4
Initiate squat by pushing hips back slightly
Step 2 of 4
Descend by bending knees and hips together
Step 3 of 4
Go as deep as comfortable with good form
Step 4 of 4
Push through heels to return to standing
Breathing
- Inhale before you descend, brace core
- Exhale as you stand up
Form Cues
- Keep chest up and weight at chest
- Knees track over toes
- Drive knees out slightly if needed
- Maintain neutral spine
Common Mistakes to Avoid
- Rounding the back
- Knees caving inward
- Rising onto toes
- Leaning forward (weight pulls you down)
Safety Information
Very safe squat variation. Weight helps counterbalance.
Progressions
Heavier weight, pause at bottom, tempo work
Regressions
Lighter weight, squat to box/chair
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.