Dumbbell Front Squat

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Dumbbell Front Squat

Instructions

Preparation

Stand with dumbbells grasped to sides. Clean dumbbells up to shoulders so side of each dumbbell rests on top of each shoulder. Balance dumbbells on shoulder by holding on to dumbbells with elbows flaring outward.

Execution

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head facing forward, back straight, chest high, arms straight to sides, and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis. Also see Kettlebell Front Squat.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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