How to Do Dumbbell Goblet 2 Sec Hold Squat

Dumbbell Goblet 2 Sec Hold Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Goblet 2 Sec Hold Squat

  1. 01Hold a dumbbell vertically against your chest with hands cupping the top weight.
  2. 02Position your feet slightly wider than shoulder width with toes turned out.
  3. 03Sit back and down into a squat until your thighs are at least parallel to the floor.
  4. 04Pause at the bottom of the movement for two seconds without losing tension.
  5. 05Drive through your mid-foot to return to a standing position.
  6. 06Keep your elbows inside your knees at the bottom of the squat.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Goblet 2 Sec Hold Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Use the two second pause at the bottom to ensure you are not bouncing out of the hole and to increase muscle fiber recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Goblet 2 Sec Hold Squat questions

What muscles does Dumbbell Goblet 2 Sec Hold Squat work?

Dumbbell Goblet 2 Sec Hold Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Goblet 2 Sec Hold Squat correctly?

Hold a dumbbell vertically against your chest with hands cupping the top weight. Position your feet slightly wider than shoulder width with toes turned out. Sit back and down into a squat until your thighs are at least parallel to the floor. Pause at the bottom of the movement for two seconds without losing tension. Drive through your mid-foot to return to a standing position. Keep your elbows inside your knees at the bottom of the squat.

What is the A90 coach tip for Dumbbell Goblet 2 Sec Hold Squat?

Use the two second pause at the bottom to ensure you are not bouncing out of the hole and to increase muscle fiber recruitment.

Is Dumbbell Goblet 2 Sec Hold Squat suitable for beginners?

Dumbbell Goblet 2 Sec Hold Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Goblet 2 Sec Hold Squat?

Dumbbell Goblet 2 Sec Hold Squat uses dumbbell.

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