Strength · Level 1
Goblet squat
Squat holding a weight against your chest; teaches you to go down with an upright torso.
- Suggested dose
- 3 × 10 rep · 75s rest
- Equipment
- Dumbbells · or · Kettlebell · or · Weight plate
- Works
- Quadriceps, Glutes, Abs
- Pattern
- Squat
How to do it
- Hold the kettlebell or dumbbell by the ends, against your sternum.
- Lower between your legs with chest high and elbows inside the knees.
- Pause 1 s at the bottom and stand up pushing the floor away.
Key points
- Proud chest
- Lower in 2–3 s, rise with intent
Common mistakes
- Letting the weight drift off your chest
- Losing the lower-back curve at the bottom
Why it helps your tennis
Quad and glute strength to brake and relaunch on every change of direction.
Source: Complete Conditioning for Tennis, ch. 8 (front squat)