- Begin by standing beside a sturdy box or bench that is about knee-height, holding a dumbbell with a goblet grip.
- Place your right foot on the box and push through the heel to lift your body up and onto the box.
- Step back down with your right foot.
- Stand with your feet shoulder-width apart and a dumbbell in your right hand, extending it overhead.
- Inhale and begin to squat down, keeping the dumbbell overhead and your back straight.
- Go down as far as you can while still maintaining control, then exhale and return to standing position, keeping the dumbbell overhead. Repeat for desired reps and then switch to the other arm.
- Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Bring the dumbbells to your shoulders, with your palms facing inward and your elbows bent.
- From this starting position, dip your knees slightly and then quickly extend them as you press the dumbbells upwards.
- As you press the dumbbells upwards, also push your hips forward to help generate additional power.
- Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of repetitions.
