Named for the way in which you hold the weight—in front of your chest, with your hands cupped—the goblet squat may in fact be the only squat you need in your workout.Start with a light dumbbell or kettlebell between 13 and 26 pounds. Hug it tight against your chest.
With your elbows pointing down, lower your body into a squat. Allow your elbows to brush past the insides of your knees as you descend. It's okay to push your knees out.
Return to a standing position. Your upper body should hardly move if you're using your legs, hips, and lower back as a unit.
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