Full body
Goblet Squat to Press
A goblet squat, then an overhead press with the same dumbbell once you're standing. Your legs and glutes squat, your shoulders press, so it's a simple full body move with one dumbbell.
- Works
- Quads, glutes, front shoulders, triceps, core
- Equipment
- One dumbbell
- Load
- Medium
How to do it
- 1Stand with your feet about shoulder width apart, holding one dumbbell upright against your chest with both hands cupping the top end.
- 2Squat down with your chest up and your elbows inside your knees.
- 3Drive back up to standing, then press the dumbbell straight overhead with both hands until your arms are straight.
- 4Lower it back to your chest, then go into the next squat.
Cues
- Stand all the way up, then press.
- Ribs down as you press.
- Finish with the dumbbell over your head, not in front of it.
Common mistakes
- Arching your back on the press. Squeeze your glutes and keep your ribs down. If you still arch, go lighter.
- Pressing out in front. Press straight up so your arms finish by your ears.
- Chest dropping in the squat. Keep the dumbbell tight to your chest and squat only as low as you can with your chest up.
Easier
Go lighter, or squat down to a bench or box.
Harder
Pause for 1 second at the bottom of the squat, and take 3 seconds to lower the press.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is a goblet squat to press the same as a thruster?
Close. In a thruster, you use the drive out of the squat to push the weight overhead in one move. Here you stand all the way up first, then press, so your shoulders do more of the work.
