1. Stand a dumbbell vertically on the floor in front of your and approach it so that you squat down you grab the DB with both hands on the large end.<\/p>\n

2. Using your legs, back and arms in unison, lift the DB so that the head\/top or large portion of the DB is positioned vertically between your palms with your palms pointing upwards. You can alternately use a Kettle bell.<\/p>\n

3. Position your feet so your stance is slightly wider than shoulder-width, toes pointed slightly out. The width of your stance will really depend on your height; the taller you are, the wider you stance will need to be.<\/p>\n

4. Next, perform a squat – sit back and down between the knees; keep your chest up throughout the squat. Ensure that you do not round your back and resist falling forward. Choosing a weight that is appropriate to your skill and strength level helps a lot.<\/p>\n

5. Squat as low as you can; keep your feet flat on the floor, weight in the heels. If you have trouble with your heels lifting off the floor constantly, you need to widen your stance some.<\/p>\n

6. At the bottom of the squat you should brush your elbows down the inside of your legs and push your knees out. If you cannot do this, widen your stance some more. Your knees will be out like your feet.<\/p>\n

7. Stand to starting position in preparation for the next repetition.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Stand a dumbbell vertically on the floor in front of your and approach it so that you squat down you grab the DB with both hands on the large […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[83,63,293,155],"tags":[],"class_list":["post-10927","post","type-post","status-publish","format-standard","hentry","category-exercise-descriptions","category-fitness","category-legs","category-resistance-exercises"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=10927"}],"version-history":[{"count":1,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10927\/revisions"}],"predecessor-version":[{"id":10928,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/10927\/revisions\/10928"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=10927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=10927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=10927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}