How to Dumbbell Squat | Mike Hildebrandt
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- เผยแพร่เมื่อ 3 ม.ค. 2017
- Mike Hildebrandt shows you how to do dumbbell squats.
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Type: Strength
Main Muscle Worked: Quadriceps
Equipment: Dumbbell
Level: Beginner
| Directions |
1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
5. Repeat for the recommended amount of repetitions.
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also use a barbell for this exercise.
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This is one of the most underrated exercises out there! It is a true compound exercise as it works your forearms, upper back and of course legs ... if you go fairly heavy.
Define heavy. I do these with 50lb dumbbells. Do I need to go heavier? Judging from the average squats I see, it would seem so.
50 lbs dumbells is not at all light,pls don't compare with barbell squats,dumbell squats works some parts of your upper body too ....
gordodacat exactly
Is this exercise alternative for back squat?
Talia Yousef yes, you can’t go as heavy as you can with back squat but this works forearms and back more than the back squat does
Okay... the whole knee/line thing makes a HUGE difference on what muscles are being hit in this exercise. It really defines where your body weight is centered. I had been doing this wrong and when I watched the video and centered the dumbbells with my feet like the guy does in the video. I REALLY felt it working the muscles I'd been wanting to hit all along.
If you lift a lot heavier weights then he is doing, and not trying to compete in dead lifts etc.. For squats you are very much less likely to rip a tendon and can push more weight, so kinda adding more weight makes up for it.. Not sure for weights like that though... Guess his referring to fitness, me heavy body building, same principal either way though I guess??
And go down slow.. pause and then up..
Repeat..
@@scottstevenson5757 huh?
TY for this sometimes we make something easy seem so hard
You're welcome!
@@bodybuildingcom One question about the form on this though - shouldn't the feet be pointed out a bit more? I hear most people should aim for a 30 degree angle on the feet.
@@fl45hman your feet aren’t supposed to be /\ or \ /. They have to point a bit straighter. When you point your feet like /\, it feels like your knees are trying to touch, and when your feet are \ /, it feels like your legs are going into the butterfly stretch.
I've been taught to keep head looking at the ground about 6ft in front. Keeps the spine aligned nice and straight.
That's also a good way to do squats
Nice, I’ve been doing them wrong. Thanks for the tip I’ll fix it early!
Finally, an exercise video that doesn't take 10 minutes to talk about 1 exercise
I've being trying to do this exact exercise for like 6 months (every now and then) and always fail because I lost balance.
The "keep the head up" tip completely solved my problems lmao, I feel so dumb
u can also stand on a plate
Excellent! Thank you!
Thanks for the tip!
thanks for the video!
Thank u so much for this video!!!!
I love this exercise. If you workout alone it's easy to just drop the weights and not hurt yourself. Added bonus is trap and forearm strengthening, but at the same time your forearm and trap strength can hold you back on loading up the weight that you wouldn't be missing out on with a traditional barbell squat. Definitely a great exercise for beginners that can't necessarily handle good squat form and just all around a great exercise in general. You should include both in your workout plan at some point as you advance.
whats the difference between dumbbell squats or db deadlifts....ive seen videos on both and they look the same
@@jonmcmann6811 It seems the dumbbells are more to the front of you when doing a deadlift. You also seem to drive more from your hips and don't bend your knees in a deadlift. A youtuber called John Rusin made a video on it ("The Difference Between The Squat and The Deadlift")
When I did this with 30 pounds for the first time my shoulder things hurt far more than my legs.
In my case it's better for my back after I fractured my L3.
You can put on a weighted vest and make up for the weight you can’t hold. I like to do the farmers walk to increase my strength so that I can hold more.
excellent exercise for beginners and up,
Other experts say it's ok for your knees to go past your toes to a certain degree. This fella performing the exercise even goes past his toes.
chris is now lifting stuff thank you. I was confused about this video
Yea lots of doctors (physical therapists) even say knees over toes are fine. My knees aren’t that bad but my left knee has some bad days. I try to do some of the workouts that Knees Over Toes guy does and my knees feel better because of it sometimes
Registered Nurse here. I know a number of PT guys and not one endorses going past the toes, guys
@@briandefrancesco6676
Being an RN and knowing PTs doesn’t make mean much. There are plenty of physical therapists on TH-cam that would agree that knees over toes is not bad
They say to do both to strengthen
Great channel!
very useful video
Good demonstration
Brilliant!!!!!🙏🏽
Awesome video. Thanks!
To increase load I use a 20kg weighted vest plus weight lifting hooks to hold two 20kg dumbbells. Hope this helps.
Thanks a lot Sir...
Excellent movement
coronavirus brought me here
Same lmao
god has abandoned us
Me 2 lol
Same
chickensteak he’s watching
Thank you
Definitely will try it to change things up
I did these with the weight about my shoulders, like a shoulder press position, I was surprised how heavy just 100lbs felt so I dropped to 80, but I’m curious, is this form where you keep the weight below the hips better? Or what’s the difference? Should I do both?
i know what version you're talking about. when i go heavier, ill do the version in this video since its not limited on my shoulder strength. i like the shoulder version better since its more comfortable for me and gives me more clearance around my legs, but when you want to go heavier and work youre quads more ill this verisoni in the video
I find these awkward when the dumbbells get bigger (All I have in my home gym) I miss doing traditional back squats at the gym lol :(
Do one leg squats.
Yeah this is the problem I'm having, can be easier for leg clearancewith smaller plates near the centre and larger ones on the outside
thanks !
Wow he did it perfectly
lmao i was putting my dumbells on my shoulders and popping my shoulders out of place. thank you
I am still popping my shoulder out of place by doing it in this form..,.wth
Ryan same
saaaame, now I can do them correctly
me too....the shoulder cuff/joint is just a fragile part of the anatomy....the farmers squat is way better for me
"are you dumb stupid or dumb huuh" in 6ix9ine voice 😆😆😆
Guys you inspired me a lot and learned much too although I only discovered you 4 month ago....but I have a problem of pooping of knee joints when doing simple moves and that made me so intimidated to going to the gym.....any solutions , supplements , exercises.....etc ???
If only somebody could have answered this because I have the same problem lol
not sure about pooping knee joints. How often do they poop?
Having no maidens brought me here
Looks like this is a good squat to do for balance.
A good way to develop grip strength which you need for the more difficult barbell squat.
I think you mean barbell deadlift.
Barbell squat doesn’t require much grip strength
Thank
Underrated lats engagement too.
Way better than the barbell squat cos it's easier, and less risky; you can drop the weights anytime.
Nathan M Exactly
Focus on form and start light, nothing beat a proper barbell back squat
Only issue is that you aren't able to go as heavy on a dumbbell squat due to increased forearm activation.
and you can easyly superset into rows, or cleans, or curls, or pretty much anything. also drop set, grab a few pairs put them ont he side, keep cranking reps. assi9ng volume, if that is what your protocol is about
.
Great point
MMA Legends TV How heavy are your dumbbells? I have the Powerblock 50s. Feel like I need to go at least 70, and maybe 90 for the legs.
how can I find the foot stances section?
free weights are great!
I'm trying to avoid putting my arms at that slight incline. Is it that much worse to hold the weight upward?
Can you make a video on best fatburning abs/core exercises? I really lack on my core strength and im looking for some good exercises to boost my overall core strength so my form while squatting and deadlifting can become better.
Here is a great Ab Workout ► th-cam.com/video/vH-CGlxES8w/w-d-xo.html
Thanks man. I appreciate your fast reply. Gonna get them core and leg gains in :-D
Let us know how you like the workout!
It was really intense. Really good. I could feel it burn ;:-D
Thomas Fischer-Nielsen yup
This is one of the only in-place exercises that completely knocks the wind out of me after 2-3 sets. I can dumbbell curl anything arms are good but the legs are bad. I need to get in better shape ASAP.
do you brace your core in this workout?
I rest them on my shoulders and touch the other ends just in front of my face to put more weight onto my heels. But I also go all the way down. Is that bad form or should I improve anything with my form? I felt like when I hung my arms I was not getting as much dead weight and not hitting the target area.
If you mean you were having the ends of the dumbbells touching one another in front of your face then I don't think that's correct. If you don't want to put the dumbbells beside you, you could try doing it like a "Dumbbell Thruster" without the shoulder press, though it could be bad for your shoulders when doing a heavy weight. Not too sure if going all the way down is bad, you're gonna have to search that yourself and try taking a video of yourself to evaluate your form.
Good video .!!! Put in a full body routine
I couldn't do with barbell, this to me might be a better alternative
Question : is this a good replacement for barbell squats? I don’t have a rack and I find rather dangerous to do barbell squats to failure without a rack
Yes, these or hex bar squats are great replacements for back squats and don't need a rack.
What is the recommended number of repititions?
My knees hurt performing this squat w/ dumbbells at my sides, but they don't hurt if I squat holding my arms in front of me and they don't hurt if I perform a conventional deadlift with a barbell. Any advice?
What I'd the posture difference b/w *D/B deadlift* and *D/B squats* ????
Question. Do you then not have to sort of do a mini lat raise as you go down? The quads will obviously go a bit wide on the way down right
Flaring your arms out to clear knees with dumbbell will work traps well, but doing them like this doesn't work most of the back musculature as barbell squats. I do them at the end of front squats, then back squats, then these.... gives a great leg and butt pump😊
I just saw another video that said it's OK for knees to go past the toes. If you try to hold them behind, then you will put too much stress on your lower back.
x2
I like this version best, rather than over the shoulder version. Which is safer for the spine?
This version since you don’t put as much pressure into your neck
@@rushyy8765 that makes sense, thank you Rushy
my knees keep popping!
Im late but that's fine
Good exercise esp for beguinners
it's funny there's a down vote for someone showing you how to do something.... ppl these days
Clayton Fast to be fair, there a lot of reason for someone to downvote. Maybe they aren’t the best at English. Maybe they’re racist and/or sexist and hate white men. Maybe they interpreted wrong and got into an accident. Maybe they disagreed with the video (I had no idea until this video that you were supposed to move back up via heel and not mid-foot); exercise is semi-subjective which is what the hodge twins mean by “do whatever the **** you want to do”. They may have disliked it because they didn’t fully enjoy the lighting, music, etc. They could have disliked it to make the video less popular, especially if they are a business competitor. Even the people who made it could use a video boosters to make it appear that more people watched it even though not much did, and the dislike ratio looks realistic to keep TH-cam not suspicious. Also side note, I liked the video :D
I almost left a downvote for perpetuating the myth about knees going over toes
Some are bored ,some are squatting too heavy for using dumbells and some even have a german grandma which never loved them whos name is Hildebrandt ,too.
Those are the losers who cant do anything good to themselves and to others
@@a.i.l1074 Well technically it's not a myth but people exaggerate it tbh, I saw people that deliberately put their knees way too far by getting their back feet of the ground and that is an incorrect form. But if someones goes over a 1-3 inches while doing everything else correctly that's totally fine, noone is built the same
SUPER DETAILED..WWOW
what is it targeting? tnx
I'm gonna try this in my next leg day.
This seems quite similar to dumbbell deadlifts. Is there any significant difference between the two?
Squats are focused on lowering with the legs and the work is mainly done with your quads where as a deadlift incorporates the hip hinge which loads up your glutes and hamstrings.
That feeling when you click the like button and it goes from 1.7K to 1.8K :D
"I HAVE THE POWAHH"
Can this decompress the spines?
Do these work your quads and hamstrings equally?
no it mostly works your quads and glutes
I use 65s there is no way I can spread my shoulders on the way down so the weights hit my legs. If I go lighter then it not enough resistance. Tips?
Feet shoulder width apart with toes slightly pointed out.
Until thighs perpendicular to floor.
Knees shpuld not end up past toes
So much easier without the bar on your back! If only my arms could pick up the weight I needed for a six rep squat max with these!
I actually prefer the bar. I'm new to working out though and my max squat that I've done so far is only 135lbs lol
Yea I love the weight of the barbell but my shoulders are insanely tight and just don’t allow me to hold the bar properly
how is this different than the dumbell deadlift?
does it work also shoulders?
Anybody know what brand of shoe he's using?
I did this and I still get a pop pop in my shoulder/arm joint!!! I am guessing that maybe doing some rotator cuff workouts will help but I am not sure. Why do get a pop that kinda hurts even while doing this form?
You shouldn't be getting a pop in your shoulders from this exercise unless your arms/shoulders aren't strong enough to hold heavy weight and maybe the weight is pulling something out of socket... that's the only thing I can think of anyway. You might have some kind of inflammation going on. Take some Omega-3 fish oil, L-Glutamine, and take a cold shower for about 5 to 10 minutes.
Should i have this lategame-bossfight-face too - or is it not necessary for this exercise?
lategame-bossfight for sure
Why ask such a stupid question, of course you need the late game boss fight face !!
This is great for your core as well so you will have a flat core in no time.
What is the difference between this exercise and the dumbbell deadlift? Thanks.
I guess weight load and with a deadlift the weights should start on the floor in front of you. I think.
This is cool especially when you have two dumbells for the weights you wanna squat.
how do i stop feeling shoulders on this exercise?
so how does it differ from dumbbell deadlift?
It seems like having to hold the dumbbells further apart during the squat would limit the amount of weight you can manage
thx because the gym at my apartment complex doesn’t have bars
Only 1 point I would like to change is do not go all the way up. Stop a few inches before, so you keep constant tension on the muscles.
Always lock the knees out imo
Absolutely correct
nice
I've done these for years and it seems to be getting more dangerous and impractical as I go up in weight. I'm using two 65 lbs DBs right now. I can't exactly explain it, but the balance seems to be off with the weights too far forward or outward due to the bulk of the extra plates. As a result, this pushes my back too far forward, or if I compensate in the other direction, it puts too much pressure on my knees (particularly on the outside) which I have to utilize to keep from falling backward into a sitting position.
Is there a practical ceiling with DB squats?
Sounds like you hit it.
That's what I manage (I'm 57yrs). If bulk of plates is a problem, can't you find dumbbells of the right weight? In the UK, where kg is normal, I use 30kg dumbbells. I can just manage 12 reps before my grip fails. Pulse gets up to over 160bpm!
try high heel squatting shoes or using plates under your heels.
@@benkennington8941 you probably need to go heavier, try using straps
If it's starting to feel awkward, you're probably in the territory of injury risk. You can always do this same movement pattern with a bit more stability by using a hex bar.
What if you are using heavier dumbbells? With such a wide stance, they will squeeze your legs shut as you lower. Can you do the dumbbell squat with a narrower stance?
Yeah I’m having the same problem the only dumbbells I have at home are heavier . I’m doing it with my legs a little closer
How’s this different from deadlift?
How come some dumbbell squat instructions show people holding the dumbbells over their shoulders as opposed to at the sides?
These seem better than squats...the feel and aesthetics of body weight squats but you could fine tune where you feel the weight..target your glutes.
i use heavier weights and set them down to simulate a deadlift
What is the recommended amount of repetitions?
Maybe 4 to 5 sets of 8 to 12 reps if you're using heavier dumbbells. I don't like doing air squats so I try using dumbbells for added weight to shock my legs and give them a heavier and more challenging load for quicker results in gains than an air squat would.
what are the benefits of this exercise..
I always feel some sort of pain int the side of my left knee when doing this
I can’t help my knees going in front of my toes how do I correct?
what is the recommended weight of dumbbells' when do this routine?
40 kg and up...close feet
i always fall back.. And I don't even get to 90 degrees down. Please help.
How is this different than a dumbbell deadlift? Seems the same?
My knees go wide like almost sumo ,is that fine? I cant squat so straightly
I'll type some here and let y'all know if in a month i see results
What is better for a big butt, this or the smith machine squat?
Fire hydrants, forward and reverse lunges, donkey kicks, and dumbbell squats.
Where's the foot stances section?
When i do these i have a harder time keeping the weights from hitting my leg and straining my upper back and shoulders than i do actually lifting with my legs
you can try a narrower stance so that the dumbbells can comfortably go to the sides
i find its better to put the dumbbells on your shoulders because you can focus less on holding the weight and more on squatting
Childhood obesity brought me here
POV me being 198 at 13 brought me here