Dumbbell Bar-Grip Squat

Setup

Standing with feet shoulder-width apart, hold a single dumbbell vertically against your chest with both hands cupping the top end.

Movement

1. Initiate the movement by pushing your hips back as if sitting down into a chair, while keeping your chest upright and core braced.

2. Lower yourself until your thighs are at least parallel to the ground, or as depth allows while maintaining a neutral spine.

3. Keep your elbows tucked in and tracking inside your knees throughout the descent.

4. Drive through your heels to return to the starting position, engaging your glutes and quads at the top of the movement.

5. Keep the weight close to your body throughout the exercise for stability.