← Exercises

Goblet → Barbell Squat

Legs · Kettlebell/DB, then squat rack + barbell

3 × 8–10
Person performing a barbell back squat — starting positionPerson performing a barbell back squat — performing the movement
Watch a real human do this

Your only barbell lift in Phase 1. Master the goblet squat first.

Form cues

  • 1Weeks 1–2 (goblet): hold weight at your chest, squat down between your knees
  • 2Weeks 3+ (barbell): SET THE RACK SAFETY PINS every single time
  • 3Sit back and down like into a chair
  • 4Knees track over toes, chest up, go to about parallel
  • 5Never ego-lift — you train alone, form always wins