Goblet Squat
Comprehensive biomechanics and technique cues to execute Goblet Squat with joint safety, maximal activation of the Quadriceps / Glutes, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Kettlebells de Ferro Fundido / Competição
Pesos esféricos de ferro fundido com alça larga para balanços, agachamentos taça e levantamento turco.
Identifique o peso pela faixa colorida na base da alça (ex: 16 kg amarelo, 24 kg verde).
Permite segurar com as duas mãos para kettlebell swings ou taça.
- •Inicie os movimentos com flexão de quadril (hip hinge), não agachando.
- •Mantenha a coluna neutra e use a potência dos glúteos e posteriores.
- •Trave o abdômen e respire com força no topo de cada elevação.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Position the kettlebell between or in front of your feet, hinging at the hips and keeping a tight grip with neutral wrists.
Joint Lock and Posture
Keep a neutral spine, open chest, and knees aligned with your toes throughout the base.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Quadriceps / Glutes, moving the load smoothly without jerky momentum. eBolts technical cue: Dumbbell at the chest, knees tracking over the feet, squat as deep as your spine stays neutral.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Coach Technique Cue
Dumbbell at the chest, knees tracking over the feet, squat as deep as your spine stays neutral.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bulgarian split squat or assisted pistol.
Equivalent machine or convergent leverage machine at the gym.