- Hold a dumbbell in goblet position.
- Squat down to parallel depth and then halfway back up.
- Stay in this short range of motion for the duration of the set.
- Place two dumbbells on your shoulders and push your elbows upward.
- Push your hips back and break at the knees.
- Hit parallel depth and then drive through your heels back to the starting position.
- Place two dumbbells on your shoulders and make sure you force your elbows upward.
- Push your hips back and break at the knees.
- When you reach parallel (hamstrings parallel with the ground) pause for 1-3 seconds. Then push through your heels back to the starting position.
- Hold a dumbbell in a goblet position.
- Take a large step forward with one leg, and lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
