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Exercise Spotlight: Dumbbell Squats

Posted Apr 30 2009 1:37pm
Image Courtesy of Fitness Generator
START POSITION

MOVEMENT

  • Lower body by flexing at the hips and knees
  • Upper body should only flex forward slightly during movement. Keep chest up.
  • Be sure to sit hips back and down so that knees don't go past toes.
  • Once thighs are parallel to floor, return to start position.
  • Activate (squeeze) glutes when returning to start position.

COACHING/SAFETY POINTS

  • Use a chair or bench to sit on as guide if needed.
  • Focus on keeping the core musculature drawn in or braced.
  • Maintain controlled breathing throughout the movement
  • Start will slow movements then progress speed as your abilities increase.
  • During the movement keep the chest up and spine neutral.
  • Focus on using the glutes to extend the hips
  • Focus on movement quality before increasing resistance.

TARGET

  • This is a lower body exercise focused on strengthening the glutes, quads, and core musculature.
  • This will improve your leg conditioning and strength in addition burns a lot of calories.
  • You will feel it in the muscles of your glutes, quads, core, shoulders, and arms.

RECOMMENDATIONS

  • Beginners - Light DBs / 15-20 Reps / Slow Tempo / 1-2 Sets
  • Intermediate - Medium DBs / 12-15 Reps / Medium Tempo / 2-3 Sets
  • Advanced - Heavy DBs/ 6-8 Reps / Fast Tempo / 3-5 Sets
  • Extra Kicker - add a explosive calf raise (as if you were going to jump) at the end of movement as to return to the starting position.
Remember that EDUCATION and SAFETY always leads to RESULTS.


Be Well.

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