Dumbbell squats involve holding dumbbells in each hand while performing a regular squat, intensifying the movement and working the muscles to a greater extent. Variations include lifting the weights above the shoulders or performing a single leg squat.
The dumbbell squat is a variation on a regular squat exercise that involves the use of dumbbells, or hand weights, to enhance the impact of the workout. When performing a dumbbell squat, a lifter will hold a dumbbell in each hand; the weight depends on the lifter’s current fitness level, as well as their fitness goals. The lifter will perform a regular squat as he would without weights in his hands. The dumbbell squat intensifies the movement and works the muscles to a greater extent than a normal squat. There are also a few different variations of the dumbbell squat, so a workout can vary depending on your fitness goals.
To perform the most common type of dumbbell squats, one must stand up straight with their feet hip-width apart. Bend over to lift a dumbbell with each hand. The dumbbells should be the same weight to work the body evenly and avoid losing balance. Return to a standing position and prepare to squat. The squat is performed by bending down at the waist as if you were sitting in a chair. One must make sure to keep the back straight at all times. The squat is at its bottom when the knees are bent to about ninety degrees. Your torso will naturally bend forward, but it’s still important to keep your back straight at all times. Don’t slouch.
The weights will hang straight down, arms hanging at your sides throughout the movement. Once the bottom of the squat movement has been reached, one should hold the position briefly, then return to a standing position. The lifter will typically do ten to fifteen repetitions of the movement before lowering the weights and resting. Depending on the lifter’s fitness level, several sets of exercises can be done to build muscle.
Intended to build muscle in the glutes, hips, and thighs, the dumbbell squat can be changed slightly for comfort and ease. Instead of hanging the weights at the sides of the body, the weights can be lifted just above the shoulders and held there throughout the squat movement. A significantly more difficult variation on the dumbbell squat is the single leg squat. To perform this drill, a lifter must have exceptional balance, and for safety, a spotter must stand by. The single leg squat is performed exactly like a normal squat, except one leg is lifted off the ground and all the weight is placed on the other leg.
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