Dumbbell squats are a great way to develop, strengthen, tone and shape the thighs, the hips and the backside. These exercises can also be very beneficial for various other parts of the body, such as arms, shoulders and abdomen. But, a lot of precautions must be taken while you are performing these exercises.
In order to achieve the best results, you must maintain proper body position and stay focused throughout the exercise. Proper warm up is also important before you perform dumbbell squats.
If you lose your concentration, you may end up getting some parts of your body (mainly the back) injured. Despite all that, what makes these exercises unique is the very fact that they do not just help in muscle building, but they also carry cardiovascular benefits. The only condition is that you must do it correctly.
Tips To Perform Squats with Dumbbell
Choose Appropriate Weight
When it comes to performing dumbbell squats, you must choose the weights properly. The weight must not be so light that you feel no challenge in lifting it. Likewise, it should not be so heavy that you fail to perform even five repetitions.
The weight must be appropriate enough so that you can easily do at least 3-4 sets of the exercise. At the same time, it should be heavy enough to challenge you. In general, if you are a beginner, you should start with less than 5% of your body weight. But, if you exercise regularly using weights, the dumbbell weight should be around 10% of your body weight.
Practice The Correct Form
In order to avoid injuries that might occur by performing dumbbell squats in inadequate body position, you are advised to practice the squats in correct form without weights before you pick up the dumbbells and perform the real squats. The correct form requires you to stand while your feet are apart, a little wider than the width of your shoulders.
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Do not lean forward while you are raising or lowering the dumbbells. Keep your back straight and head up throughout the exercise. Besides that, you must also keep your thighs parallel with the ground while you are squatting down slowly.
Experts recommend that the correct position can be achieved quite effectively if you assume and visualize a chair beneath you. You must also be careful with the position of your knees: the knees should never extend beyond your toes during the movement.
Perform Squat With Weights
Once you warm up thoroughly, practice the correct position properly and choose appropriate weights, you can now perform the real dumbbell squats. Hold a dumbbell in each hand and raise it to perform the squats, making sure that the weights are hanging freely at your sides during the exercise. You can perform 2-3 sets with around 12-15 repetitions in each set.
You must also take a 1-minute rest break between two sets. You can increase the weights gradually once you master the dumbbell squats without compromising with the correct body position. At a later stage, you may even start using a barbell with weight to perform these squats.
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The only thing that you need to make sure is that the weight must be appropriately heavy enough that you can control the movement successfully. Always remember. Performing squats in a wrong body position often causes back injuries.
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