Audio for Dumbbell Squat and Press Exercise Video
Let’s move onto the Squat & Alternating Press; very cardiovascular exercise working practically every muscle in the body. You’re really going to feel this one, especially at this stage of the workout. Let’s break it down into 2 parts. Let’s do the squat part first.
I’ve got the dumbbells up at the shoulder height, feet are going to be about short-width apart, turn the toes out, between 5 and 10 degrees. Just find your natural line there. From here, you’re going to sit the hips backwards, so put the weight on the heels, keeping the knees outwards as you sit down into the squat. From the bottom of the squat, you’re going to explode up. As you push up and the momentum comes up, you’re going to drive one of the dumbbells up to the locked-out position. Make sure the dumbbell goes straight up; it doesn’t go too far behind, to the side, or even in front. It just goes directly straight up. The other one stays in the same position. From here, we pull the dumbbell back down, return back to the squat, knees out, weight on the heels, drive back up, and drive the other dumbbell up. We keep alternating like that.
This is how we do it in real-time. We’ve got to keep the wrists nice and straight. Remember to use that momentum as you drive off the ground, pushing the ground away from you, to help give you the strength to push the dumbbell up towards the top. Good luck with it. It’s a toughie.