Goblet Squat
Front-Loaded Leg EnduranceWHAT IS IT
The Goblet Squat is the foundational squat accessory in HYROX programming, usually prescribed for high repetitions. Holding the load at the chest forces an upright torso, which is the same position you need under a wall ball and behind a sled.
HOW TO DO IT CORRECTLY
- 1Hold a single dumbbell or kettlebell vertically against your chest with both hands.
- 2Set your feet slightly wider than hip-width with toes turned out a little.
- 3Sit straight down, keeping the chest tall and the elbows inside the knees.
- 4Descend until the hip crease drops below the knee, then pause briefly.
- 5Drive up through mid-foot to stand fully, keeping the load tight to the chest.
MUSCLES WORKED
LegsQuadsGlutesAbs
