Goblet squat

Who it's for

Anyone who wants stronger legs and hasn't squatted before, and anyone who wants leg work without a barbell. Holding the weight at your chest keeps you upright and makes it easy to learn a deep squat, which helps with high steps and rock-overs on the wall. One kettlebell or dumbbell is all you need. Climbers who already squat heavy can use it on lighter weeks.

Common mistakes

• Squatting too shallow. Sit down between your heels as deep as you can while your back stays flat. Most of the benefit for climbing sits in the bottom half.
• Letting the heels lift. Keep your whole foot on the floor. If the heels come up, turn your toes out a little more or widen your stance.
• Rounding the back at the bottom. Stop just above the point where your back starts to round, and let the depth come with practice.
• Dropping the weight away from the chest. Keep it held tight against you. Once it drifts forward it pulls you over.

How to progress

Build the reps first, up to three sets of 12 with good depth. Then use a heavier weight and drop back to eight. Once or twice a week is plenty alongside climbing. When the heaviest kettlebell in the gym is easy for 12, move on to the back squat, ideally learning it with a coach.