Dumbbell Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you use dumbbells instead of an Olympic bar. Using dumbbells ensures that each side of your body uses the same amount of weight. | Since the dumbbells are below your waist, | you must engage your core to maintain balance | once you bend down. Engaging your core eventually increases the overall strength of your core. Pressure is also removed from your spine by using dumbbells | instead of a barbell on your neck.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Hold the dumbbells with your palms facing your hips.

5) Place your feet shoulder-width apart.

6) Straighten your back and point your chest up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while carefully bending your knees and lower your upper body

3) ...until your upper and lower legs form a 90-degree angle.

4) Hold this position for a count of one second.

5) Then, exhale while reversing this movement by pushing hard with your heels to the starting position with your legs straight.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to hold the dumbbell with your palms facing in |and keep your arms straight to maintain the proper balance during the movement.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your back flat.

Focus on pushing your hips back.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your head facing upward during the movement.

Keep your upper body vertical while executing this movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

Focus on pushing your hips back and keeping your head up.

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