Dumbbell Box Squat

Differentiation: Mechanics

This variation of a box squat is unique. Here is how: you use dumbbells. Using dumbbells ensures each side of your body squats with the same amount of weight. | When using an Olympic bar, where one side of your body can compensate for the other. 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) Locate a movable flat bench.

2) Obtain two dumbbells.

3) Stand with your back facing the flat bench, about one foot away from the bench.

4) Grasp a dumbbell in each hand.

5) Your palms should be facing your hips with arms extended, with the ends of the dumbbells facing forward.

6) Place your feet shoulder-width apart |and pointing straight forward.

7) 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 pushing your hips back to lower your upper body down

3) ...until your buttocks reach the bench. When your buttocks reach the bench, carefully sit on the edge.

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

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

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms straight during the entire movement to keep all of the dumbbell on your legs.

Keep your head up and back flat.

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.

Be sure to select a bench that is low enough so you squat down to a 90-degree angle.

Refrain from tilting forward to prevent excessive strain on your lower back.

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

You may choose to angle your feet out slightly if desired. Focus on pushing your hips back and keeping your head up.

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