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Exercise Benefits With Proper Form & Technique

Squat With Dumbbells

through 8 votes
muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:HamstringsMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Normal
exercise type:Strength
Starting PositionExecution

General And Specifics

  • in opposite to Squat With Barbell the weight does not lie on the upper back
  • this preserves the spine

Starting Position

  • pick up a dumbbell or kettlebell with each hand
  • stand up straight with almost fully pushed through legs
  • pull back the shoulder blades and push out the chest
  • the legs are opened shoulder width, the feet are turned out a bit
  • hold the weight next to your thighs
  • the palms of the hands point to the body

Correct Execution

  • increase the body tension and slowly bend your knees
  • go into a minimal hollow-back
  • during this motion your bottom is pushed out
  • keep the back straightened and the sight straight ahead
  • stop the motion as your thighs reach a parallel position to the ground
  • the knees should not protrude the tiptoes, to preserve the joints
  • bring your body up again by putting pressure on the heels
  • repeat the exercise for an effective dumbbell workout