How to Perform Dumbbell 1 1/4 Full Squats

Are you ready to challenge your body, build strength and power, and reap the physical benefits of a total-body workout? Look no further than dumbbell 1 ¼ full squats! By adding these exercises into your weekly routine – complete with explosiveness, intensity and rep range variety – you’ll be well on your way to building muscle mass, increasing strength training reps over time, developing powerful glutes & hamstrings – all while preventing injury.

Instructions

1. Start by tightening your abs and dropping your ribs. Think of using your core like the clamp of a vise, squeezing tightly but not crushingly to keep your torso in the proper position as you move.

2. Lower yourself down into a squat, keeping your feet flat on the floor, centered over your little toes, and your knees tracking over the same point.

3. Now, instead of pushing all the way up in one swift motion, use the momentum of a wave to rise and fall in increments. As you push upward, imagine riding the crest of said wave until you hit its peak at 1/4 of the way up before allowing it to carry you back down.

4. Once you reach the bottom of the rep, ride the next wave higher until you fully stand upright and complete the rep. With each new set, your core will become sturdier and more reliable like an anchor in a stormy sea. Stay focused on keeping it engaged throughout your movement for maximum results!

Dumbbell 1 ¼ full squats are an incredibly versatile exercise that works multiple primary muscles groups including quads, glutes & hamstrings. To perform this exercise correctly you want to start in a standing position with feet shoulder width apart and either one or two dumbbells held at chest level. From there take a deep inhalation as you bend/sit down into squat position maintaining tension in core using minimal knee movement during descent before returning upright squeezing both glutes then pressing through heels back up thrusting hips forward at top of movement (this explosive motion is what makes this squat variation extra challenging!) You can add upper body elements such as external rotation of shoulders, or even work up to adding a dumbbell snatch at the top of the squat for some added power.

For athletes and fitness enthusiasts alike, this exercise can be adapted to suit any strength & conditioning programs’ needs with variations such as goblet squats (holding weights down in front of you), overhead squats ( pressing weight over head while squatting) or even squat cleans and half squats. You can further increase the challenge by performing half-reps (¼ reps) with a greater load or lighter weights to work on positional strength and muscle definition.

When it comes to rep ranges, aim to complete 2-3 sets of 8-12 repetitions, 3-5 rounds with 45-60 seconds rest between sets. Always ensure proper form, control and tension during each rep to prevent injury and build muscle growth more quickly. Increasing your total volume over time (total reps over several weeks) is a great way to challenge your body further.