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Exercise Benefits With Proper Form & Technique

Goblet Squat

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Human
muscles:QuadricepsMuscle, HamstringsMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, AdductorsMuscle, GlutesMuscle
required:Dumbbell or Kettlebell or Backpack or Medicin Ball
fitness level:Normal
exercise type:Strength
Variations available (31)
Starting PositionExecution
Starting Position (Alternative)Execution

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