Dumbbell Bench Squat

Setup

1. 01Place a flat bench directly behind you.
2. 02Hold a dumbbell in each hand at the sides.
3. 03Stand with feet shoulder width, heels near the bench.
4. 04Brace the core and set the chest tall.

Execution

1. 01Push the hips back and squat toward the bench.
2. 02Touch the bench lightly without fully sitting.
3. 03Drive through the heels to stand tall.
4. 04Keep the dumbbells hanging at the sides throughout.

Checkpoints

• -The touch is a tap, not a rest or bounce.
• -Knees track in line with the toes.
• -The torso angle stays constant through the touch.
• -Weight stays on the whole foot, heels down.

Common mistakes

• -Plopping onto the bench and rocking to stand up.
• -Relaxing the trunk at the touch point.
• -Sliding the knees inward on the drive up.
• -Standing too far from the bench and reaching backward.