Goblet Squats

Exercise description:
- Select Weight & Setup: Hold one dumbbell vertically by one end or a kettlebell by the horns/handles against your chest.
- Stance: Stand with feet shoulder-width apart or slightly wider, with toes pointed slightly outward (10-30 degrees).
- Brace: Tighten your core (like preparing for a punch) and keep your chest lifted and shoulder blades pulled back.
- Descend: Inhale and initiate the movement by sending your hips back and bending your knees simultaneously, as if sitting in a chair.
- Maintain Form: Keep the weight in contact with your chest/collarbone throughout. Keep your back straight, feet flat on the ground, and allow your elbows to track inside your knees.
- Depth: Lower yourself as deeply as your mobility allows, ideally until your thighs are parallel to or below the floor.
- Stand Up: Exhale and drive through your heels to return to the starting position.
- Lockout: Squeeze your glutes hard at the top of the movement.
Technique that must be performed to count: Must start and end in the full upright standing position. On the bottom, your thighs must be parallel to the floor.
# of repetitions before shooting: 5-10
Casual division modifier: Lighter weight or Less Reps
Exercise equipment needed: 55lbs ammo can, Kettlebell, or dumbbell.