The most fundamental exercise that prepares us for life is the squat. It’s requires our biggest muscles so it’s not only efficient but strategic. We stand and sit all day. The squat also requires a straight torso so it trains a healthy spine. Every training plan should incorporate the squat as the first strength movement. Now which version of the squat should we introduce?
I’m going to call this the dumbbell squat. Holding One light dumbbells in Each hand, look straight forward with your shoulders back and your chest out, keep your heels flat on the ground and lower your backside as low as you can to 90 degrees at the knees and stand back up. The DBs shouldn’t track forward or backwards, you should always be able to keep eye contact with yourself in the mirror, and your heels need to stay flat. If you’re tight in the hamstrings you may not be able to get to 90 degrees and thighs parallel to the ground – work up to this.
Perform 3-4 sets of 8-12 repetitions of these DB squats on three non-consecutive days each week. There are many other variations of squats for another chapter. For today, happy squatting!