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Double Dumbbell Back Squat

  • double dubbell back squats bottom position

How to do Double Dumbbell Back Squat?

Dumbbell back squats are a variation of the traditional squat, where the athlete holds two dumbbells on the upper traps (behind the neck), similar to a barbell back squat. This exercise targets the lower body muscles while adding extra resistance from the dumbbells. It's an excellent movement for building leg strength, improving core stability, and enhancing full-body coordination.

Steps to Perform the Exercise:

  1. Choose Your Dumbbells: Select two dumbbells of an appropriate weight. You should be able to squat with proper form without overloading your lower back or knees.
  2. Position the Dumbbells: Place each dumbbell on your upper traps behind your neck, holding them securely with your hands. The dumbbells should rest comfortably on the muscle, not pressing against your neck or spine.
  3. Set Your Feet: Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward.
  4. Engage Your Core and Brace: Tighten your core and pull your shoulders back to keep your chest upright. This helps maintain good posture throughout the movement.
  5. Begin the Squat: Lower your body by bending your knees and hips simultaneously, as if sitting back into a chair. Keep your chest up, back straight, and knees tracking over your toes.
  6. Lower Until Parallel: Go down until your thighs are parallel to the floor, or as deep as your mobility allows without losing form.
  7. Drive Back Up: Push through your heels to stand back up, fully extending your knees and hips. Keep your core tight and chest lifted.

Tips for the proper execution of Double Dumbbell Back Squat

  • Balance the Dumbbells: Ensure that the dumbbells rest evenly on your traps, with both hands holding them in place. Avoid letting them roll down your shoulders or shift during the squat.

  • Keep Chest Lifted: Focus on keeping your chest up and shoulders pulled back to avoid rounding your lower back.

  • Core Engagement: Brace your core as if preparing for an impact. This will protect your spine and improve your stability throughout the movement.

  • Knee Alignment: Ensure that your knees track in line with your toes and don’t cave inward as you squat down.

  • Weight Distribution: Keep the weight centered over your midfoot to heels. Avoid letting your weight shift to your toes.

Muscles worked when doing Double Dumbbell Back Squat

  • Primary Muscles: Quadriceps, hamstrings, glutes.
  • Secondary Muscles: Calves (gastrocnemius, soleus), lower back (erector spinae), core muscles (rectus abdominis, obliques), upper back (trapezius, rhomboids), shoulders.

Primary Muscle(s):

Secondary Muscle(s):

calisthenics-primary-muscle-core-lower-back-tax-image-opt

Lower back

calisthenics-primary-muscle-core-abs-tax-image-opt

Abdominal

Equipment needed for Double Dumbbell Back Squat

Dumbbell

No equipment found.

Adjust the difficulty of Double Dumbbell Back Squat

How to make Double Dumbbell Back Squat harder?

To make Double Dumbbell Back Squat harder:

  • Increase Weight: As you build strength, progressively load heavier dumbbells to increase the challenge and promote muscle growth.

  • Slow the Tempo: Slow down the eccentric (lowering) phase of the squat, taking 3-5 seconds to lower yourself. This increases time under tension, making the exercise more difficult.

  • Pause at the Bottom: Hold the bottom position of the squat for 2-3 seconds before standing up. This eliminates momentum and forces your muscles to work harder.

  • Add Reps or Sets: Perform additional reps or sets to increase overall volume, which helps build endurance and strength over time.

How to make Double Dumbbell Back Squat easier?

To make Double Dumbbell Back Squat easier:

  • Use Lighter Dumbbells: Start with lighter weights to master the movement before increasing the load. This allows you to focus on form without straining your lower back or knees.

  • Shallow Squats: If you struggle with depth, begin by squatting halfway down. Gradually increase the depth as your mobility and strength improve.

  • Perform Goblet Squats: Hold a single dumbbell in front of your chest (goblet style) instead of placing them on your traps. This shifts the center of gravity forward, making balance easier to maintain.