Tempo Goblet Squat Hold the weight vertically at chest level and stand with feet hip-distance apart.
Tempo Goblet Squat Hold the weight vertically at chest level and stand with feet hip-distance apart. Sit the hips back in a three-second count, sinking into a rock-bottom squat. Make sure the heels are flat on the floor and the knees align with your toes. Pause briefly at the bottom and ascend, but only to the halfway point and freeze for a full second count. Then, return to rock bottom. Finally, stand all the way up. That’s one rep. -- source link
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