equipment

Dumbbell, Kettlebell

sets

3

reps

10-15

rest

60-90 sec

1. Hold a single dumbbell or kettlebell vertically against your chest with both hands.
2. Keep your elbows tucked in close to your ribs.
3. Stand with your feet about shoulder width apart, toes turned slightly out.
4. Stand tall with your chest up.
5. Brace your midsection before the first repetition.

1. Push your hips back and bend your knees to descend.
2. Keep the weight against your chest and your torso upright.
3. Lower until your thighs are at least parallel, letting your elbows track inside your knees.
4. Drive through your whole foot to stand back up.
5. Squeeze your glutes at the top before the next repetition.

Inhale as you lower, exhale as you drive back up.

• Keep the weight tight against your chest — letting it drift forward pulls you off balance.
• Keep your knees tracking over your toes.
• Keep your heels down throughout.
• Use the counterbalance to sit down between your knees, not to lean forward.
• Use this to groove squat depth before loading a barbell.

• Letting the weight drift away from the chest.
• Rounding the upper back so the weight pulls you forward.
• Rising onto the toes at the bottom.
• Letting the knees cave inward.
• Cutting depth short when a lighter weight would allow full range.

From standing to thighs at or below parallel. This variation usually allows more depth than a loaded barbell squat, so use it.