Goblet Squat (Light DB)
How to Do It
Hold a DB vertically against the chest, elbows tucked under it. Feet shoulder-width, toes slightly out. Brace, push the hips back and squat to at least parallel, chest tall and elbows inside the knees. Drive through the whole foot to stand. Keep the weight close to the body throughout.
Why It Works
The front-loaded weight acts as a counterbalance that encourages an upright torso and deeper range, increasing quad and glute loading while reinforcing a braced trunk and clean squat mechanics.
Hockey Transfer
Strengthens the knee-bent push-off musculature and trains the upright, braced posture of a strong skating stance; the anterior load reinforces the core stiffness used to hold position in battles.
Coaching Cues
- "Elbows inside the knees"
- "tall chest, weight on the chest"
- "drive through mid-foot"
Common Mistakes
Chest collapsing forward; heels rising; knees caving in
Progression / Regression
heavier DB or bottom pause
lighter/no weight (bodyweight squat)
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library