Goblet Squat
The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping. Hold a dumbbell at the chest like a goblet and squat. Also excellent for warm-up activation.
Coaching cues
- 1.Dumbbell pressed against the chest — like holding a cup
- 2.Elbows lightly touch the inside of the knees to ensure depth
- 3.Weight keeps your torso upright
- 4.Master the pattern before moving to the barbell
Detailed training method
Related calculators
Related exercises
Pause Squat
A back-squat variation with a 3-second hold at the bottom — the pause removes bounce and momentum, forcing controlled depth and strength from a dead stop
Barbell Back Squat
The king of strength training and an irreplaceable foundation movement for jump training
Barbell Front Squat
With the bar on the clavicles and front delts and elbows high, squat with a more upright torso
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