Dumbbell Front Squat: A Step-by-Step Guide

Instructions

1. Starting Position:

   • Stand with your feet slightly wider than shoulder-width apart, with your toes pointing forward or slightly out.
   • Hold a dumbbell in each hand, keeping the dumbbells at shoulder height. The dumbbells should be resting on the front of your shoulders or at collarbone height. The elbows should be pointing forward, creating a "shelf" for the dumbbells to sit on.
   • Engage your core and keep your chest lifted.

2. The Descent:

   • Initiate the squat by pushing your hips back slightly (like you're going to sit down) and then bend your knees to lower yourself down.
   • Maintain an upright torso, ensuring your chest stays tall and your back remains straight.
   • Keep your knees in line with your toes throughout the descent.
   • Aim to get your thighs parallel to the ground or go deeper, depending on your mobility.

3. The Ascent:

   • Push through your heels to stand back up, straightening your legs and returning to the starting position.
   • Keep the dumbbells stable on your shoulders throughout the movement.
   • Squeeze your glutes at the top and avoid overextending your lower back.

4. Breathing:

   • Inhale as you descend, keeping your core engaged.
   • Exhale as you push back up to the top position.

Tips 

1. Elbow Position: Keep your elbows up and forward. This helps maintain an upright torso and prevents you from leaning too far forward, which could strain your back.

2. Core Engagement: Always engage your core before and throughout the squat to protect your lower back. This will help you maintain balance and stability, especially with the dumbbells in front.

3. Depth: Aim to squat as deep as your mobility allows. Full range of motion (where your thighs are parallel to the ground or deeper) will activate more muscle fibers and provide a better stimulus for strength and growth.

4. Foot Placement: Ensure your feet are in a stable position. Avoid letting your knees cave inward; they should track in line with your toes throughout the squat.

5. Grip: While the dumbbells rest on your shoulders, avoid holding them too tightly. Focus on maintaining control of the weights without overly gripping them, which can cause unnecessary tension.

6. Mobility: If you’re having trouble keeping your elbows high or staying upright, work on improving your wrist and shoulder mobility, as these can affect the stability of the dumbbells in the front rack position.

7. Warm-up: Prior to doing dumbbell front squats, warm up your shoulders, wrists, hips, and ankles. Flexibility and mobility in these areas will help you maintain proper form throughout the movement.