Master dynamic squat movement before adding weights. Learn how to work out your lower body in this exercise video from a professional fitness trainer.
Keep feet shoulder-width apart
Sit in imaginary chair
Avoid locking knees
Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.
In this clip, we're going to show how to do a squat with dumbbells or free weights. So you've mastered your squat form without any resistance. Because it's dynamic movement, so you want to make sure that you got that down pat before you go at in any type of resistance to defy gravity. I'm going to show you from a side view here. Feet are going to be hip width apart. Our goal is to keep a neutral posture, lift the chest and drive that derriere back into the chest. The dumbbells can attach either hanging right down here alongside your legs so resistance is in opposition to the movement. If it doesn't bother your shoulders, you can bring them up here as well. Take a big inhale down, sitting back in that chair where we got the knee stacked behind the ankle or behind the toe in line with the ankle and exhale when we push up leaning with the chest. Sitting back in that chair, inhale, exhale up. Again, if it bothers your shoulders, you can have your weight hanging here. You want to square that weight in all four corners of the feet. Make sure your primary mover is the glute, then you'll feel the hams and quads and lower part of the leg kick in as you get that little balance challenge on the way back up with your contraction. Begin inhale up, exhale, resist all the way up, keeping the soft knee joint, never locking out the knee. If you get fatigued with the weight on your way to 10 to 15 reps, take the weight out, finish without the weight, try to work in 10-to 15-rep range, three sets.
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