Goblet Squat: Does the dumbbell drift away from your body?
Keep the dumbbell against your chest as you squat down and stand back up. Do not let it move away from your body.
How to fix it
- Hold one dumbbell vertically with both hands at chest height.
- Keep the dumbbell against your chest as you squat down.
- Keep your knees pointing in the same direction as your toes as you squat down and stand up.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 11 reps with a 16kg dumbbell as planned in your last workout, the app keeps the weight the same and increases your reps to 12. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow deep should you squat?
Sources use different guidelines. Some suggest squatting until your thighs are almost parallel to the floor, and going deeper if you have enough mobility. Others suggest squatting until your hips are lower than your knees. Either way, squat only as far as you can without rounding your lower back.
See this exercise in detail
More on the same body part
Sources
- NASM, Exercise Library · Goblet Squat
- NASM, The Goblet Squat: A Trainer's Coaching and Programming Guide
- ACE, Exercise Library · Goblet Squat
- ExRx.net, Kettlebell Goblet Squat
- Cleveland Clinic, 10 Squat Variations to Add to Your Workout
- Jaiswal P et al., Cureus (2024)
- Roberts H et al., International Journal of Exercise Science (2025)
- Cavarretta DJ et al., Frontiers in Sports and Active Living (2019)
- Papadakis Z et al., Journal of Functional Morphology and Kinesiology (2024)
- Myer GD et al., Strength and Conditioning Journal (2014)
- Straub RK·Powers CM, International Journal of Sports Physical Therapy (2024)
- NSCA, Basics of Strength and Conditioning
- NSCA, TSAC Module 3.0-3.3 · Back/Front Squat
- Western Illinois University, NSCA Lifting Proficiencies · Front Squat
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.