If you have to choose the better exercise between dumbbell and barbell squats the choice depends of your goals. If you want to develop muscle mass and pure strength the barbell squat is the undisputed winner. But if you want to develop your athletic performance, to strengthen your core, to improve your balance or you just train at home the dumbbell squat is your correct choice.
ras a pair of dumbbells and stand upright with your feet wider than your shoulder width. Put the dumbbells upright at the front part of your shoulders and point your elbows forward. Slightly bend your knees, laid back your hips and puff your chest out. This is the starting position.
Inhale, and begin the squat by sitting back with your hips and flexing your knees. Continue the movement until your thighs are parallel to the floor and then return back to starting position as you exhale.
- Keep the in one line with your spine and maintain a straight back in entire movement.
- Keep bodyweight on heels, not on the toes, to prevent unnecessarily strain on your knees.
- Keep your upper arms parallel to the floor
- Point your knees in the same direction as feet throughout the movement.
- Before the beginning of each rep breathe in, hold your breath in your belly, flex your core muscles (abdominals and lower back) and puff your chest out. This will help you to keep the internal abdominal pressure and keep your lower back safe and away from injuries.
- Don’t lock out your knees at the top of the movement, this would help you to reduce the pressure of your knees and to keep the tension on your legs muscles.