A squat performed while holding a stable support with one hand and a dumbbell in the other, useful for building squat depth and confidence with balance assistance.
하체덤벨Squat
시작
끝
주동근
대퇴사두둔근
협응근
내전근햄스트링코어
장비
덤벨
패턴
Squat
준비 자세
01Stand beside a rack upright or sturdy post you can hold at waist to chest height.
02Hold a dumbbell at your side or at the shoulder with the free hand.
03Set feet shoulder width apart with toes slightly turned out.
04Grip the support lightly for balance, not to pull yourself up.
수행
01Brace and sit the hips down and back into a full-depth squat.
02Use the support hand only to steady balance on the way down.
03Pause briefly at the bottom with heels flat and chest up.
04Drive through the whole foot to stand, keeping the assist minimal.
체크포인트
-Heels stay planted at the deepest position.
-Knees track in line with the toes.
-The support arm stays soft; legs do the lifting.
-Torso stays upright rather than folding over the thighs.
흔한 실수
-Hauling yourself up with the support arm.
-Leaning sideways toward the support.
-Stopping well above the depth the assistance is meant to unlock.
-Letting the dumbbell pull the torso into rotation.
프로그래밍 노트
-Use 3 sets of 8 to 12 reps while building toward unassisted goblet squats.
-Gradually lighten the grip on the support across sessions as balance improves.
-Useful as a warm-up depth drill before heavier squat variations.
