Goblet Squat (Гоблет присед с гантелью)

1. Keep weight centered in the middle of your feet 2. Keep the dumbbell close to the torso 3. Feet are hip width apart and slightly rotated outwards 4. Head, Upper and Lower back are neutral 5. While going down: Think to drive pelvis back and bend the knees at the same time 6. While moving up: Focus on pushing the feet through the floor as you extend 7. No butt tuck at the top 8. Knees travel to the sides but alligned withthe toes 9. Controlled negative phase ====================================