Bodyweight Squats vs. Dumbbell Squats

Next Video:
A Description of Squatting Exercises....5

Bodyweight squats and dumbbell squats are both great exercises for a few distinctly different reasons. Learn about bodyweight squats versus dumbbell squats with help from a celebrity personal trainer in this free video clip.

Part of the Video Series: Professional Training Tips
Promoted By Zergnet

Video Transcript

Hello, Robert Brace, Celebrity Trainer and Creator of The 28-Day Challenge DVD System, which you can get from and I'm here for eHow. What we're going to look at in this session is body weight squats versus dumbbell squats and how to use the two, when to use the two and how they differ. Let's start with the body weight squat. The great thing about the body weight, weight squat is that it works your thighs, butt and hamstrings, but it's also great just for making sure you get the correct form before you move on to the dumbbell squats. Very simple. Stand with your feet a little bit wider than a hip width apart. Your abs also nicely pulled, nice and taut. You can take your arms forward. Now, the main thing here is you're going to sit back, like you're sitting in a chair and you're getting your thighs parallel to the floor. You push up through your heels, ab nice and tight and stand up. Let's do that again. Feet parallel, little bit wider than hip width, abs nice and tight, you're going to sit back like you're sitting in a chair and you keep your weight on the heels of your feet, thighs are parallel to the floor and you push straight up bringing your hips forward. One last time. All the way down, sit back, thighs parallel to the floor and you stand straight up. That's the body weight squat, it's great and you want to practice that so that you can move onto the dumbbell squat. Now, the dumbbell squat is great when you want to advance, you want more resistance in your legs, even takes your heart rate up a little bit more and also you can vary the arm positions. The very basic one is you take your dumbbells, same as the typical body weight squat, chest up, shoulders back. Now, the fat that you're carrying weight means you're going to have to keep your core nice and tight and your back up. You're not going to allow your shoulders to slump forward or your hips to go forward. You're going to grab the dumbbells, keep your abs nice and tight, okay. Now, as you sit back, you keep that back nice and straight, you sit back on your heels, thigh straight down to the floor and you push straight up. One more time. Abs nice and tight, you sit back, as you're sitting onto a chair, you push up through your heels, abs are nice and tight. Now, if you want to add a variation, you can take the weight up to your shoulders. This is great because it puts more pressure through the core, you can feel your abs working even more as you squat. Same principle in the legs. Sit all the way back and push all the way up. That's the difference between the body weight squat and the dumbbell squats. Again, with dumbbells, you get more stress through you core, you can tighten up your abdomen as well as working on the squat and your legs. And in the basic body weight squat, it's just the basic squat that helps you prepare to move onto dumbbell squats. And look it's still going to work your thighs, your butt, your hamstrings and your lower body. I'm Robert Brace, here for eHow, Creator of The 28-Day Challenge, which you can get at


Related Searches

Is DIY in your DNA? Become part of our maker community.
Submit Your Work!