Squats are in my opinion an absolute must for everyone because they are a lower-body move that improves strength in your legs, especially in your quads and glutes. It is also a ticket to opening up your body’s full potential.
Dumbbell shoulder squats help you move better, move faster, and recruit a ton of muscle through the lower and upper body but the classic barbell squat isn’t always for everyone at all times.
In this guide we will look at all we need to know about dumbbell shoulder squats.
What is a Dumbbell Shoulder Squats?
Dumbbell shoulder squats is the act of placing dumbbells on your shoulders when you do squats. It is a weighted squat, which helps strengthen and build the quadriceps and gluteus maximus muscles. It is also an excellent functional movement that will help create more strength and stability.
Tips: If you use light dumbbells at high reps, you’ll improve your muscle tone and cardiac capacity and using heavier dumbbells will help to sculpt a larger, perkier rear end.
How to do Dumbbell Shoulder Squats
- Start with the dumbbell resting on each shoulder with one end of the weight pointing forward. Heels should be planted firmly on the floor with feet hip-width apart. Stand tall with your shoulders pulled back and support your abdominals for good balance.
- Sit downward in a squatting position. Keep your weight in your heels, be careful to not arch the back forward and avoid the weight moving forward toward your toes, so that you can keep your balance in check.
- Engage the core and keep your chest tall. Go down to the point where your thighs are parallel to the floor.
- Hold for a second or more.
- Press into the floor to straighten your knees and hips and pull yourself back up to a standing position through your legs.
Tips: It is typically recommended that for the safety of your knees, you do not squat lower than your knees to be perpendicular to your thighs, and that your knees never jut out past your toes.
Benefits of Dumbbell Shoulder Squats
Doing squats with dumbbells on your shoulders provides all the benefits of squats:
1. Requires less equipment
2. Works all the muscles just as the barbell squat and even a little more.
3. Increases strength in your legs and glutes.
4. Better for lifters with poor shoulder mobility
5. Promote great posture and also help stabilize our hip flexors which will help core activation.
6. Reduce the risk of injury in daily life.
7. Helps in shaping and strengthening your buns, thighs, and calves.
8. They are easier to ditch.
Squats don’t take up space beyond where you are standing and are an easy exercise to perform on the go.
Tips: Start with a lighter weight and progress onto a heavier weight as you get stronger. Trial and error can help you settle on a suitable weight.
Other Variations of Dumbbell Shoulder Squats
The dumbbell shoulder squat can be done in many different ways from barbell front squat to many more.
1. Barbell Front Squat
This form of exercise is by placing a barbell on your chest and squatting with it in this position. Once in a standing position, drop the barbell in front of you, then return it to your chest and squat again.
2. Dumbbell Shoulder Squat and Overhead Press
You can add an overhead press to this squat after returning to a standing position for a more challenging exercise.
This can be done by pressing the weights overhead once upright, extending the elbows on an exhale. Halt and return them to the shoulders on an inhale. Then do the squat and repeat.
3. No Weight for Beginners
Beginners might start with a basic bodyweight squat, since adding weights increases the load on the muscles worked. You can progress to the dumbbell shoulder squat using light weights once you have a good form and feel stronger.
Common Mistakes
Avoid these mistakes so you get the most from this exercise and avoid strain or injury.
- Excessive Weight
- Looking Down
- Lower Leg Alignment
- Rounding the Back
Safety and Precautions
Talk to your doctor or physical therapist if you’ve had an injury or condition involving your ankles, back, hips, knees, or legs, to see if this exercise is appropriate for you. You need to stop if you feel any pain because your core and muscles are fully engaged during this exercise.
Start with a few reps if you are a beginner, as this can help you develop the strength needed to progress. Ten repetitions in each set is a reasonable number to aim for with the dumbbell shoulder squat for experienced exercisers.
We also need to be sure our shoulders and arms are strong enough so it won’t cause pain when we add dumbbells on our shoulders to the squatting motion.
This exercise should be avoided if you have any of the above mentioned injuries.
Conclusion
Dumbbell shoulder squats are similar to doing squats, but with the addition of dumbbells on your shoulders while doing them. The dumbbells can be as light or as heavy as you desire, making this a flexible move that many people can do. They are much easier than the barbell squats exercise, which requires you to be able to handle a minimum of 45 pounds of barbell weight. Dumbbell shoulder squats should be avoided by anyone with lower-back problems, knee injuries or difficulties with their shoulders. For everyone else, dumbbell shoulder squats are a simple way to get more out of your squatting routine.
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