How to INCREASE YOUR SQUAT with the Dual Dumbbell Squat! ***Perfect Squat TECHNIQUE TUESDAY***

How to INCREASE YOUR SQUAT with the Dual Dumbbell Squat! ***Perfect Squat TECHNIQUE TUESDAY***


Hey everyone, thanks for tuning in and welcome
back to another Technique Tuesday. Before we start, just a quick reminder that if you
like what you see and are interested in learning proper exercise technique, be sure to subscribe
to our channel and hit the notification bell so you don’t miss out on any of the exercise
technique videos! Also, if you have any questions ask them down in the comments section and
we’ll either respond to you directly in the comments section or answer your questions
during our weekly Sunday Q&A. Alright, time to demonstrate the exercise! The exercise we will be demonstrating for
you will be the Dual Dumbbell Squat. To perform the Dual Dumbbell Squat, stand with your feet
approximately shoulder width apart or slightly wider than shoulder width with your feet pointing
straight ahead or externally rotated up to 15 degrees. Squat down and grasp the dumbbells
with a closed, neutral grip so that your palms are facing each other, and hold the dumbbells
against the sides of your thighs. Keep your elbows extended and your arms relaxed to allow
your lower body to handle the load. Inhale as you lower your body by flexing the
hips and knees slowly and under control, moving the dumbbells out to the sides to avoid rubbing
your arms against your thighs, and keeping your weight over the middle and heel area
of your foot. The middle of your knees should be in line with, or slightly outside of, your
second toe. Be sure to maintain a neutral spine and ensure that the upper back is parallel,
or higher, to your shins throughout the movement. Exhale as you press your feet into the ground,
extending your hips and knees, and keeping your knees in line with, or slightly outside
of, your second toe, and maintaining a neutral spine. Regarding tempo, there will be four numbers
which will determine the speed of the movement. The first number is going to be the eccentric
portion, or the lowering phase, of the movement. The second number is going to be the pause
at the bottom of the movement. The third number is going to be the concentric portion, or
the lifting phase, of the movement. And the fourth number is going to be the pause at
the top of the movement. Therefore, a tempo prescription of 5-0-1-0
will require you to lower the weight for 5 seconds and immediately lift the weight for
1 second, without resting at the bottom or top of the movement. A tempo prescription
of 3-2-1-0 will require you to lower the weight for 3 seconds, rest at the bottom position
for 2 seconds, and lift the weight for 1 second without resting at the top position. A tempo
prescription of 4-0-2-1 will require you to lower the weight for 4 seconds, lift the weight
for 2 seconds, without resting at the bottom, and rest for 1 second at the top of the movement
before performing the next repetition. A tempo prescription of 2-1-2-1 will require you to
lower the weight for 2 seconds, rest at the bottom position for 1 second, lift the weight
for 2 seconds, and rest at the top position for 1 second before performing the next repetition. That’s it for today’s video. Thanks for
tuning in. If you liked what you saw be sure to hit that like button, subscribe to our
channel, and hit the notification bell so you don’t miss out on any of the exercise
technique videos. And if you have any questions, ask them down in the comments section and
we’ll either respond to you directly in the comments section or answer your questions
during our weekly Sunday Q&A. Keep fit, have fun, and we’ll see you again next week!

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