Dumbbell Goblet Squat
Why it’s done
The functional movement of a squat is ever so important in running – teaching proper core engagement while loading and the muscle activation reflected in your running stride. You’ll be challenged further with the addition of a dumbbell increasing the demand on posture and strength. Front loaded positioning provides less risk for incorrect loading of the spinal cord (like in a back squat), yet can still add to the importance of core engagement throughout the movement to help stabilize the midline.
How it’s done
Standing tall in the starting position with a dumbbell sitting just below the chin, press your elbows up and squeeze your shoulder blades together. With your feet sitting just outside your hips, and your feet rotated slightly out, begin to lower sitting back in a regular squat position. The counterbalance of the dumbbell should provide for more comfort sitting back in the heels. Drive back up with the pressure in the mid-foot keeping the eyes, elbows and chest up throughout the rep.
Use a dumbbell that is challenging but safe in the front rack position. Focus on maintaining consistent breathing and remember this is a strength exercise being performed for less reps.
RECOMMENDED 8–12 reps, rest 1 minute between sets, 3–5 sets.