Goblet Squat

Why Do It?

The goblet squat is the foundational squat pattern. By holding the weight in front of your chest, you recruit the core and upper back, forcing an upright torso. This translates directly to staying upright under a heavy hunting pack.

Execution

1. Hold a kettlebell or dumbbell close to your chest (the "goblet" position).
2. Set your feet shoulder-width apart, toes slightly out.
3. Lower your hips back and down, keeping your chest tall and elbows inside your knees.
4. Break parallel (hips below knees) if mobility allows.
5. Drive through the feet to stand up, extending hips fully.

Common Mistakes

• Letting the heels lift off the ground.
• Allowing the chest to collapse forward.
• Knees caving inward (valgus).