Hacksaw Squats With Dumbbells

Video Transcript

"In this clip, a hacksaw squat, is basically one legged, it's a lunge, which is a one legged squat, but we're also going to add in the challenge of free weights, dumbbells, so you want to choose a weight that's going to fatigue that muscle and the front working leg in ten to fifteen reps. So we can either hang them down here by our side, in opposition to the movement, or you can bring them up here, on your shoulders, don't let them rest completely on your shoulders. Keep a slight lift with your hands, find which works best for you, you can do some of each. Now the difference here in doing a straight down lunge is hinging forward about 30 degrees in the hip. That's going to make it so you force your weight in the heel where it needs to be, to keep the knee behind the toe, and also to really target that point where the hamstring and the glut meet. Now I'm just doing this hinge forward, my muscles are starting to shake, holding on to this weight. But we inhale down, exhale contract up and the knee bends as a result of hip hinge, not momentum. So we're actually contracting down but inhale and then really release it up, keeping both knees bent in the back leg and the front leg. Ten to fifteen reps with a weight that will fatigue you in three sets."