DB Goblet Squat/SA DB Front Squat

Goblet Squat:
Name of Exercise:
Purpose: Strength of glutes, quads, core
Execution:
-Shoulder width stance, hold dumbbell vertical close to the body, elbows locked in tight to ribs
-Knees in line with toes
-Core tight, neutral spine
-Hips descend back & down
-Hips descend lower than knees (below parallel) and chest stays upright
-Weight is in your heels and mid foot, press the big toe in for more balance
-Stand all the way to full extension of hips to complete rep

Scaling Options: Lighten the weight or just do air squats (body weight)

SA DB Front Squat:
Same points of performance for squatting, back of one DB head now rests on shoulder. Elbow points forward in a "front rack" position. Opposite hand used as counter balance.