Dumbbell Front Squat

Dumbbell Front Squat


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Stand with dumbbells grasped to sides. Clean dumbbells up to shoulders so side of each dumbbell rests on top of each shoulder. Balance dumbbells on shoulder by holding on to dumbbells with elbows flaring outward. Position feet shoulder width or slightly narrower apart.


Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.


Keep head facing forward, back straight, chest high, and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Analysis. Also see Kettlebell Front Squat.

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