squat Pattern
Goblet Squat
Primary Targetquads
Equipmentdumbbells / gym
SETUP & EXECUTION
Initial Phase
- 01Hold one dumbbell/kettlebell at chest height vertically.
- 02Elbows tucked in.
- 03Stance shoulder-width.
Movement Phase
- Squat down, keeping chest tall.
- Elbows should track inside knees.
- Stand back up.
Form Deviation Analysis
- ×Holding weight too far from chest.
- ×Rounding upper back.
- ×Not hitting depth.
Safety Protocols
Contraindicationsknee pain