Sometimes in a hotel gym you don't have much to work with. One way to get your normal work in when the dumbbells only go up to 50lbs is to up the repetitions. Think sets of 12-20 instead of heavier sets of 4-8. I'm doing Dumbbell Goblet Squats with a 50lb Dumbbell in this video.
The Dumbbell Goblet Squat is a great exercise for working your squat pattern. There's a good chance that you'll be able to get lower than you can with a barbell. The position of the weight in front will challenge the core while guiding you into a deep squat position. This exercise targets the glutes/hips.
Keep the dumbbell close to/touching your chest. Avoid letting your shoulders roll forward. Position your feet comfortably wide, outside shoulder-width. Keep your core tight as if you're about to take a punch. This will help you to keep a flat back. Only go down as far as you can while keeping your pelvis in a neutral position. If you notice that your tailbone rolls under you at the bottom making a rounded low back posture, then you're going too low. Finish the exercise at the top. You should finish in a statue-tall posture with knees locked and glutes squeezed. Avoid rocking back at the top because this will put unnecessary stress through your low back.
HOW TO USE:
This exercise can be used as a warm-up for heavy squats. It can also be used as the primary exercise on squat/lower body day. It fits great as a pairing with a grip dominant exercise in a total body workout. Shoot for 2-4 sets of 8-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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