Dumb­bell Gob­let Squat

Canadian Running - - EXERCISES -

Why it’s done

The func­tional move­ment of a squat is ever so im­por­tant in run­ning – teach­ing proper core en­gage­ment while load­ing and the mus­cle ac­ti­va­tion re­flected in your run­ning stride. You’ll be chal­lenged fur­ther with the ad­di­tion of a dumb­bell in­creas­ing the de­mand on pos­ture and strength. Front loaded po­si­tion­ing pro­vides less risk for in­cor­rect load­ing of the spinal cord (like in a back squat), yet can still add to the im­por­tance of core en­gage­ment through­out the move­ment to help sta­bi­lize the mid­line.

How it’s done

Stand­ing tall in the start­ing po­si­tion with a dumb­bell sit­ting just be­low the chin, press your el­bows up and squeeze your shoul­der blades to­gether. With your feet sit­ting just out­side your hips, and your feet ro­tated slightly out, be­gin to lower sit­ting back in a reg­u­lar squat po­si­tion. The coun­ter­bal­ance of the dumb­bell should pro­vide for more com­fort sit­ting back in the heels. Drive back up with the pres­sure in the mid-foot keep­ing the eyes, el­bows and chest up through­out the rep.

Use a dumb­bell that is chal­leng­ing but safe in the front rack po­si­tion. Fo­cus on main­tain­ing con­sis­tent breath­ing and re­mem­ber this is a strength ex­er­cise be­ing per­formed for less reps.

REC­OM­MENDED 8–12 reps, rest 1 minute be­tween sets, 3–5 sets.

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