Dumbbell Squat

Video by Capt. Matthew Holfinger

Dumbbell Squat

U.S. Marine Corps Training and Education Command

June 7, 2017 | 0:40

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower back
Preparation:
The Marine will grasp a dumbbell in each hand and curl them up so they are resting on the front of the shoulders. The upper arms will be parallel to the deck and they will be standing tall with their feet hip width apart.
Execution:
The Marine will drop the hips down toward the deck while trying to externally rotate the feet, referred to as “tearing the newspaper”. As they descend, they will keep the chest up and their feet flat on the deck. Once the Marine reaches the bottom of their squat, they will press into the floor and drive the hips back up to the starting position.
Common Mistakes: - Not keeping the feet flat on the deck
- Dropping the chest
- Letting the knees cave in towards each other