Moves/DB Cowboy Squat loaded

DB Cowboy Squat loaded

ID: 743

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Full foot contact with the floor — heel, arch, and ball stay grounded.
  3. 3. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.