Dumbbell Squats Video

How to properly do dumbbell squats to get the most out of them and be safe.
Read the full transcript »

Hi I'm Doctor Debra Tivets of topworkoutsecrets.com. I'm here with Shevan my workout partner and make sure I diligently keep up with my workout. And I'm here today to give you some tips and show you proper form for the dumbbell squat. And the squat is just such a great exercise because it works multiple muscles and lots of parts of the body. It gives you a really great workout and if you do it properly, you just get so much benefit and it’s a very safe exercise. So I'm just going to garb light weights and to start with, my feet are going to be a little more bent shoulder width apart just slightly. I'm going to turn sideways and move Shevan’s toy. And what you want to do is you want to have your dumbbells having your shoulders back and having the weight at the dumbbells and hold your shoulders in place. And a lot of times what people want to do is they just want to just drop down from here and they tend to go forward. And they tend to start with bending the knees or bending forward from the back. But the movement actually starts at the hips and you want to maintain your spine in neutral position by having your abdominal muscles be tight but not holding your breath.ad n you want to start with the movement from your hips as if you're going to sit on a low stool. And so you're going to start moving by putting your bum out, flexing at the hip when you come out, dropping straight down and then pushing back up. So again, your back is going to be in neutral position. You're going to start the movement at the hips. You're going to sit on that stool. Drop down, push back up. And the weights, you want to make sure you're keeping your shoulders back and not letting the weights draw you forward. And your body weight is over the balls of your feet. You're going to inhale on the way down and exhale on the way up with the effort. And you want to make sure that the form on the way down is just as important of mot more so you’re your form on the way up even though it’s considered the negative part of the exercise because the weight is pulling you down. You don’t have to pull yourself down. You want to counteract the weight of those dumbbells and you’ll get even more out of the squat. And so think with exercise, the more bang you get for your butt so to speak, the better off you are. So one more time, we got the weights. My hands and my shoulders are back, spine is in neutral position with my abdominal supporting my spine. My knees are slightly bent. They’re not locked out and start doing it from the hips and then put my bum out. Sit on that stool and push back up. How far down you go, you go as far down as you can maintain that good form. So, as far down as you can, maintain that form and push back up. That’s a tough workout secret for today. I hope that that helps you get more out of your squats. It’s a great exercise because it works so much of your body. You get a really good return for your effort. So, from Shevan and I, we’ll see you tomorrow with another workout. Yeah, thank you.

Advertisement
Advertisement
Advertisement