Goblet Squat

Starting Position

• grasp a dumbbell, a kettlebell or a filled backpack with both hands
• encompass the upper weight plate so that it hangs down vertically (encompass kettlebell lateral at the horns)
• the elbow point down sideways in direction to the thighs
• the legs are opened shoulder width
• turn them out to about 10-20 degrees and slightly bend the knees
• hold the weight directly in front of your chest with bent arms
• keep the back straight and look ahead

Correct Execution

• slowly bend the knees until your elbows touch the inner parts of your thighs
• push back the bottom and make a small hollow-back
• the knees remain out, they point into the same direction as the tiptoes and do not protrude them (this preserves the joints)
• tilt the upper body forward a little, but try to keep the chest up
• the body weight is supported by the heels
• hold the bending for a bit and come back into the starting position