Dumbbell Sumo Squat to Upright Row
Master the ultimate total-body hybrid. This fluid movement targets your glutes, inner thighs, and shoulders simultaneously for maximum efficiency and an elevated heart rate. Move better, get stronger.
Instructions
Setup
Stand with feet wider than shoulder-width apart, toes pointed slightly outward.
Hold a dumbbell in each hand, resting in front of your thighs with palms facing your body.
Movement
Sumo Squat: Lower your hips back and down, keeping your chest up and knees tracking over your toes. Ensure your weight stays in your heels.
Upright Row: As you drive through your heels to return to a standing position, pull the dumbbells upward along your torso toward your chest.
Elbow Positioning: Keep your elbows leading the movement, rising higher than your wrists at the top of the row.
Controlled Return: Lower the dumbbells back down with control as you transition smoothly into your next squat repetition.