Dumbbell Goblet 2 Sec Hold Squat
Description
The dumbbell goblet 2 second hold squat is a pause variation of the goblet squat. Holding a dumbbell at the chest, you squat down to depth and hold the bottom position for a full two seconds before standing. The pause eliminates the stretch reflex and reinforces strict bottom position bracing.
Muscle Group
Equipment Required
Dumbbell Goblet 2 Sec Hold Squat Instructions
- Hold a dumbbell vertically at your chest with both hands cupping the top end.
- Stand with feet shoulder-width apart.
- Brace your core hard.
- Squat down by sitting back and bending the knees deeply.
- Continue down until your thighs are parallel to the floor or deeper.
- Hold the bottom position for a full two seconds with tight bracing.
- Maintain an upright torso and tight core throughout the pause.
- Drive up explosively from the dead-stop bottom position.
Dumbbell Goblet 2 Sec Hold Squat Form & Visual
Dumbbell Goblet 2 Sec Hold Squat Benefits
- Builds positional strength at the bottom
- Eliminates the stretch reflex
- Develops time under tension
- Forces strict bracing and form
- Useful for movement quality
- Strong functional carryover
Dumbbell Goblet 2 Sec Hold Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Core
Dumbbell Goblet 2 Sec Hold Squat Variations & Alternatives
- Goblet Squat
- Pause Squat
- Bodyweight Squat
- Front Squat
