Strength discipline · Weights
Goblet squat
Goblet squat is a strength discipline in BYOH, trained with weights and building legs and core. Its ladder runs from 8 reps at BW/12 at Level 1 to 8 reps at BW/3.5 at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Goblet squat starts at Level 1 with 8 reps at BW/12. Level 5 asks for 8 reps at BW/6, and Level 9 - the last level a person can train towards - 8 reps at BW/3.5. The largest single jump is from Level 8 to Level 9, 8 reps at BW/4 to 8 reps at BW/3.5.
| Level | Target |
|---|---|
| 1 | 8 reps at BW/12 |
| 2 | 8 reps at BW/10 |
| 3 | 8 reps at BW/8 |
| 4 | 8 reps at BW/7 |
| 5 | 8 reps at BW/6 |
| 6 | 8 reps at BW/5 |
| 7 | 8 reps at BW/4.5 |
| 8 | 8 reps at BW/4 |
| 9 | 8 reps at BW/3.5 |
| 10 · Legend | Provisional legend benchmark |
The load is a fraction of your own bodyweight — BW÷12, BW÷10, BW÷8, BW÷7, BW÷6, BW÷5, BW÷4.5, BW÷4, BW÷3.5 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the lower body reference is 0.70 of that.
The record past Level 9
Goblet squat — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
- Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
- At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is hips below the knees and standing tall again, the dumbbell held at the chest throughout.
- The set
- One unbroken set. You may pause standing; setting the dumbbell down ends it.
- What you need
- One dumbbell held vertically at the chest. The load is that single dumbbell, your bodyweight divided by the level's figure, scaled for a female hero's reference.
- What ends it
- Resting the dumbbell on the thighs or the floor, or squatting above parallel, does not count.
What it builds
Goblet squat feeds Legs and Core in a hero’s record, working quadriceps, calves, glutes, hamstrings, shoulders.
- Quadriceps
- Glutes
- Posterior & loaded stability
Goblet squat is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Legs is also built by bodyweight squat, dumbbell lunges, dumbbell clean and 5 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Touch IronDiscipline · Level 1
- The Iron PathDiscipline · Level 3
- Forged TogetherDiscipline · Level 5
- The Walking ArmouryDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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