Moves/DB Squats two bells

DB Squats two bells

ID: 708

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Exercise Types:
Lower Squat, Core Rotate
Contraindications:
Lower Back Problems, Ankle/Calf Problems
Equipment:
Dumbbell, Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Full foot contact with the floor — heel, arch, and ball stay grounded.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  4. 4. Break at hips and knees simultaneously to initiate the descent.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.