If you are looking for exercises that target the muscles in your shoulders? Then shoulder squat is a great option. The shoulders are one of the most important muscle groups in the body, but they are also neglect.
Doing just a few shoulder exercises can help to build strength and prevent injury. This article will teach you how to properly do dumbbell shoulder squats and some other incredible variations of this exercise.
Benefits of Dumbbell shoulder squats
I know what you’re thinking. Dumbbell squats don’t sound like the most exciting exercise. But hear me out! Dumbbell squats strengthen your core and lower body, plus activate your posterior chain muscles—like the hamstrings and gluteus maximus, which can lead to more toned muscles. Know about total-body workout benefits below with this practical exercise.
· Built strong shoulders.
· Improves shoulder stability and boost strength.
· Boost mobility in the shoulder muscles.
· Improves core body vitals
· Safe for anyone with a heart condition or other medical condition.
What is a shoulder squat?
Dumbbell squat is a composite and unique exercise designed to lower yourself from a standing position to a squat position while holding a pair of dumbbells on both sides. Dumbbells add more compound resistance than outdated self-weight squats and also help muscle growth.
Step by step instructions:
If you’re looking to add some variety to your shoulder workouts, the dumbbell shoulder squat is a great exercise to try. They not only work your shoulders, but they also target your core and legs.
Dumbbell Shoulder Squats: Basic Step-by-Step Guide Ready to exercise? Here are some instructions on how to execute the exercise correctly.
Step 1: Positioned with feet hip-width apart and hold two dumbbells in front of your thighs.
Step 2: Lower hips and bend knees until thighs are parallel with the ground.
Step 3: Squeeze glutes and push through heels as you stand back up.
Step 4: Straighten your knees and hips by pressing your heels, then stand up.
Be sure to keep your chest straight and keep your back in a neutral position.
Variations of the shoulder squat
It is a good idea to include several variations of the shoulder press. You can choose to do only one or all of these variations:
· Dumbbell Front Squat
· Wide Sumo Squats
· Barbell/Horizontal shoulder squat
· Wall sits shoulder exercise
The exercises in this section are pretty simple. We are not going to focus on heavy weights or tons of reps here. Instead, we will focus on drilling exercises that will work the muscles you are going to be using during the squat. In other words, we will not count reps or sets here. We want to get the muscles used for heavy movement.
1. Dumbbell Front Squat
As the name suggests, dumbbell front squat is to keep kettlebells or dumbbells at chest height. Maintaining the weight of this posture can exercise the muscles of the buttocks, glutes, core and thighs, but it will slight challenge the upper body.
Here, how it is:
· Make position with shoulder-width or feet hip apart.
· Place a medium-weight dumbbell or kettlebell on your chest. Keep your neck and shoulders relaxed.
· Bend your knees and squat down. Hold on your knees are at a 90-degree angle.
· Make sure your hips are retracting back as if you were about to sit in a chair. Avoid bending your knees so that they move forward.
· Contract the hips and legs while alleviating the body with a stout torso.
· Stand up slowly, do not lock your knees, and repeat.
2. Wide Sumo Squats
Wide Sumo squats involve changes in the feet’ position and help exercise the leg muscles in different ways. For example, in sumo squats, compared with traditional squats, the inner thighs are a little bit more. If you need a new challenge, it can be an excellent chance to be added to your daily work. Be careful when lowering, and only do so as your flexibility allows. That’s it:
· Start in a broad position, with your toes facing outward at a comfortable angle. Your knees need to align with your toes, so don’t go too far.
· To increase weight, you can place dumbbells above your thighs, one dumbbell in front, or barbells behind your shoulders or head.
· Bend your knees and squat down, keeping your knees aligned with your toes, your abdomen contracted, and your back straight.
· Keep it as low as possible without affecting your flexibility or balance.
· Start by pushing back without locking your knees and repeat.
3. Barbell / Horizontal shoulder squat
Barbell shoulder squat will provide a broad workforce across the upper back as well as the pectoralis major. It is an excellent exercise for shoulder work and allows you to perform various activities that target the front of the body. The horizontal shoulder squat does not require any momentum to complete, and it is relatively easy to do.
Here is a basic instruction for exercise to try:
· Stand with your feet hip or shoulder-width apart.
· Place the barbell directly above the shoulder of the trapezius muscle (that is, the “succulent” part of the shoulder).
· Bend your knees and squat down. Stop when your knees are at a 90-degree angle or before you lose the natural arch of your back.
· Contract the hips and legs while stabilizing the body with a muscular torso.
· Stand up slowly, do not lock your knees, repeat.
Be careful the first time you do this exercise. Starting with lightweight, you can easily handle and practice perfecting your posture before using a heavier barbell.
4. Wall sits shoulder exercise
Wall sitting is slightly different from a typical squat because you maintain a static posture for a specific amount of time instead of working in the whole-body motion. An excellent exercise, you can do it anywhere, without any kit, can help you strengthen your lower body and improve your posture at the same time.
Here, how it is:
· Stand approximately 2 feet in front of the wall and lean your back against it.
· Keeping a hold on your abdominal muscles contracted for 30-60 seconds, slide down gradually and walk your feet outwards until your knees are at an angle of about 90 degrees.
· You repeat the same every time, doing squats in different ways or tips and exercising your lower body in diverse ways.
· To increase strength, squeeze a ball between your knees while holding the weight or do a wall sitting by raising your legs.
Advantages of doing Dumbbell shoulder squat
Start performing these exercises, and then you will see the results with your own eyes. Below are some advantages of doing this exercise.
· It is an excellent exercise for beginners and those with shoulder injuries.
· Several innovative variations of squats.
· Works on the joints at all different angles.
· It comes with a variety of weight plates to select depending on your personal preferences.
· It takes less time to perform than an upright row.
How to Avoid Common Dumbbell Squat Mistakes
Do shoulder squats properly: There is a lot that goes into the correct technique. Many people attempt to do squats without weight on their shoulders, which can cause injury and make the exercise much less effective.
Resting your shoulders on a stability ball or sturdy: It is a common mistake that many people make when doing shoulder presses.
Heavyweights lifting: Don’t start with too heavyweight. Try a set of 10 to 12 squats with a controllable weight, then add another 2 to 3 weights until you challenge yourself enough.
Letting the bar rest on your shoulders: many people push the weight back into the air and hold the lift for a brief moment before pushing the bar back down to the floor. The correct technique is to keep your shoulders near the ground the entire time.
Safety and Precautions
The shoulder press is a machine exercise, and thus any hardware used when performing it needs to remove during a shoulder squat. Some drills, like power, clean and skull crushers, may also be used to add some resistance to your shoulder squats, as they work the anterior deltoid (BA) primarily and the rotator cuff (internal and external, respectively). Therefore, you should never perform a shoulder press or skull crusher on your shoulder unless you have removed the weights first.
Remember: It is essential to perform all strength training appropriately to achieve maximum efficiency and safety. If you are starting to exercise, be sure to consult your doctor before beginning any fitness program. Now you have all the guidelines to do this exercise properly. At this point, you should be a very comfortable dumbbell squat.
Try this Out
Combine this workout with similar another one of these popular exercises:
· Dumbbells Shoulder Press Workout Guide – Tips for Complete Shoulder Exercises
· How To Do Dumbbell Lateral Raise: Detailed Guide
· Best Dumbbell Abs Exercises to Get Back in Shape
· How To Do Dumbbell Lunges- Guide For Beginners
· Dumbbell Shrugs: How-to Tips, Target Muscles, and Benefits
· Dumbbell Deadlift Exercise Guide
· A Guide on How to Perfect Your Bicep Curls
· Dumbbell Fly to Give Your Chest That Strong and Built Look
· How to do an Incline Dumbbell Press?