Moves/DB Clean to double squat

DB Clean to double squat

ID: 932

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Think of sitting between your heels rather than sitting back onto them.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.