Dumbell Squats
Discussion
I've recently bought myself a load of weights to be able to work out at home. As I'll be working out on my own and don't have a squat rack, I reckon I am limited to using Dumbells for squats (happy to be proven wrong).
So, what is the best technique for doing this? holding a dumbell up on each shoulder? holding one heavier one out front (goblet?), holding a dumbell down each side?
Also - any opinion over the efficacy of dumbell squats vs barbell squats? or is that a whole can of worms I don't want to open up?
So, what is the best technique for doing this? holding a dumbell up on each shoulder? holding one heavier one out front (goblet?), holding a dumbell down each side?
Also - any opinion over the efficacy of dumbell squats vs barbell squats? or is that a whole can of worms I don't want to open up?
Presumably, you're not planning on doing high reps with pink DBs, so when they get heavier, you'll be hard pressed to do goblet squats and squats with them at your shoulders. I'd just get on with doing Bulgarian squats. You could also do Jefferson squats with two DBs.
My go-to exercise for hitting the legs is Bulgarians as there's no way I could do goblets with two 40kg DBs hovering at my shoulders - I can't even get them there let alone try anything clever with them! We've also started doing Jeffersons as we don't have a squat rack where I train.
The limit is probably 60kg per DB (3x10kg plates on each side of a DB) which would make 120kg through one leg. After that you'll have to get a belt or weight jacket I guess? Or get a mate to ride piggy back while you do Bulgarians?
My go-to exercise for hitting the legs is Bulgarians as there's no way I could do goblets with two 40kg DBs hovering at my shoulders - I can't even get them there let alone try anything clever with them! We've also started doing Jeffersons as we don't have a squat rack where I train.
The limit is probably 60kg per DB (3x10kg plates on each side of a DB) which would make 120kg through one leg. After that you'll have to get a belt or weight jacket I guess? Or get a mate to ride piggy back while you do Bulgarians?
Edited by Hoofy on Thursday 10th October 10:24
You're right - they are not the pink 1kg ones! 
The set of weights I have consist of 4 x 10kg, 8 x 5kg, 4 x 2.5kg and 4 x 1.25kg. Add in the weight of the Barbell and the two Dumbells and I should have a good range of options. I dont have any bench though.
I'll look up Bulgarian (Is that the one pictured?) and Jefferson as they sound like good options. I had read somewhere that have the dumbells on the shoulders will give extra upper body benefits, but as you say it's tough getting the heavy weights up there!
Next step is to build out a full programme...
The set of weights I have consist of 4 x 10kg, 8 x 5kg, 4 x 2.5kg and 4 x 1.25kg. Add in the weight of the Barbell and the two Dumbells and I should have a good range of options. I dont have any bench though.
I'll look up Bulgarian (Is that the one pictured?) and Jefferson as they sound like good options. I had read somewhere that have the dumbells on the shoulders will give extra upper body benefits, but as you say it's tough getting the heavy weights up there!
Next step is to build out a full programme...
te form, due to being so damn tight.
LordGrover said:
You can go heavy-ish with goblets: click.
Ha. Well, HE can. Problem is that my legs have got stronger far quicker than my upper body. I can do Bulgarians with 40kg DBs but there's no way I could get an 80kg DB into a Goblet squat position. It would, in fact, hang between my legs making it a Jefferson squat.
I just hold a heavy DB to my chest, squash my biceps into my ribs and lock it in place then squat. I tried one in each arm with them at my sides, but my arms are apparently too long, and when I get down into the seat of the squat I'd be resting them on the ground. One in each hand, lifted up to and resting on the shoulders, as though you were about to do a shoulder press, is also good as it puts the weight right over the centre of gravity during the exercise. Personally I prefer to use an olympic bar and a squat rack if it's available.
mattikake said:
It's worth considering lunges as well - forwards, backwards, side, split, 45 degrees, full, 1 leg, etc.
Similar in effect to a Bulgarian Squat and working similar muscles, you can double the intensity with half the weight because you're using half the muscles.
Lunges with a decent weight in each hand in a hammer curled position, or one heavy DB held to the chest in two hands are awesome workouts. If I try to do them after a few hard sets of squats I tend to wobble around like a leaf in a strong breeze - you don't realise how important those small stabilising muscles are until they're exhausted and you can barely walk without wobbling about, let alone get a decent set of squats out. Similar in effect to a Bulgarian Squat and working similar muscles, you can double the intensity with half the weight because you're using half the muscles.
Cheers for all the advice guys. I think I'll start of with using the dumbells in the shoulder press position until they become too heavy to get up there and then can switch to other methods/styles. Eventually I will probably get a squat rack of some sort and can then start using the bar.
Will throw in some lunges too.
Will throw in some lunges too.
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