February 11, 2021 Team Tiger Fitness

Double Goblet Squat

Exercise Summary
Primary Muscle(s)	Quads
Secondary Muscle(s)	Glutes, Hamstrings, Abdominals, Abductors, Adductors, Middle Back
Equipment	Dumbbell
Emphasis	Compound
Type	Squat

Double Goblet Squat Instructions

Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
Feet are roughly shoulder-width with your toes pointed out slightly.
Push your knees out and 'screw' your feet into the floor
Have one DB or KB in each hand, holding them in a front rack position.
Your back is flat with your core and glutes tight. Focus on keeping your elbows up throughout the movement.
Push your hips back slightly and descend into the bottom position.
Don't be afraid to let your knee track in front of your toe with the Double Goblet Squat.
At your end range of motion, stand up.
Squeeze your glutes at the top.

Keep the DB/KB's close to your body.
In the bottom position, focus on driving your elbows up.
Maintain a neutral spine throughout the exercise, never arching or rounding your back.
Don't 'drop' into the bottom, feel like you are pulling yourself into the bottom position.

Filed in: compound, dumbbell, quads, secondary abdominals, secondary abductors, secondary adductors, secondary glutes, secondary hamstrings, secondary middle back, squat