Full chain
Goblet Squat to Box
Own a squat that stays tall and keeps the knees tracking.
3 sets of 6
Kettlebell or book, box
Form stills · coming
Why we use it
A squat with a tall torso and knees tracking is the one that does not pick a fight with the back or the knee.
Start here
Hold a light weight at the chest. Box or chair behind you at a height you can sit to without collapsing.
How to
- 1Hold a light weight at the chest. Put a box or chair behind you at a height you can sit to without collapsing.
- 2Sit back and down. Lightly kiss the box.
- 3Knees over the second toes. Stand with the same tall shape you sat with.
Feel for
Sitting between the hips. Heels down. A light kiss of the box, not a sit-and-rest.
Breathing
Breathe in as you sit. Breathe out as you stand. Ribs stay over the pelvis.
Do this
- — Sit back and down. Lightly kiss the box — do not park.
- — Knees over the second toes. Elbows inside the knees if they want to cave in.
- — Breathe out as you stand. Ribs stay over the pelvis.
Common mistakes
- — Tipping forward to use the low back.
- — Heels lifting, knees diving in.
Regression · Progression
Easier: Higher box, no weight.
Harder: Lower box, then no box, then pause at the bottom.