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Exercise Benefits With Proper Form & Technique

Sumo Squat With Dumbbell

through 8 votes
muscles:QuadricepsMuscle, HamstringsMuscle, AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, AbductorsMuscle
required:Dumbbell or Dumbbells (2) or Kettlebell or Kettlebells (2) or Drink Crate or Backpack or Medicin Ball
fitness level:Hard
exercise type:Strength
Variations available (31)
Starting PositionExecution

Starting Position

  • grasp two dumbbells or two alternative tools named above
  • stand up with a bit wider than shoulder width opened legs, the feet are turned out a bit
  • angle the legs a bit
  • pull back the shoulder blades and push out the chest
  • let the weights hang down vertically in the middle of your pelvis
  • look ahead and keep your back straight while you work out

Correct Execution

  • bend your knees in a controlled motion until they have a 90 degree angle
  • push out the bottom backwards and go into a slight hollow-back
  • the knees point into the same direction like the tiptoes and do not protrude them during the bending
  • your arms and the weights do not move
  • put pressure on your heels and come back to the starting position without momentum
  • repeat the exercise several times