This video covers correct technique for the dumbbell front squat. It also covers which muscles are worked, the benefits, and common mistakes that are made. Dumbbell front squats are loaded anteriorly, and this requires more core activation.

Dumbbells: https://amzn.to/3B1q5Xz

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Timecodes:

0:00 - Intro

0:17 - Muscles worked

0:30 - Benefits (core engagement, what "the core" actually means)

0:50 - Improve balance (athletes and older adults)

1:07 - Technique

1:57 - Variations of the exercise

2:04 - Comparison of front squat and back squat

2:43 - Common errors

Sources used:

1. Hedrick, Allen MA. Dumbbell Power Clean, Front Squat, and Power Jerk. Strength and Conditioning Journal 37(3):p 84-88, June 2015. | DOI: 10.1519/SSC.0000000000000133

2. Wu, H., Tsai, C., Liang, K., & Chang, Y. (2020). Effect of Loading Devices on Muscle Activation in Squat and Lunge, Journal of Sport Rehabilitation, 29(2), 200-205. Retrieved Jul 7, 2023, from https://doi.org/10.1123/jsr.2018-0182

3. Coratella G, Tornatore G, Caccavale F, Longo S, Esposito F, Cè E. The Activation of Gluteal, Thigh, and Lower Back Muscles in Different Squat Variations Performed by Competitive Bodybuilders: Implications for Resistance Training. Int J Environ Res Public Health. 2021 Jan 18;18(2):772. doi: 10.3390/ijerph18020772. PMID: 33477561; PMCID: PMC7831128.

4. Schoenfeld BJ. Squatting kinematics and kinetics and their application to exercise performance. J Strength Cond Res. 2010 Dec;24(12):3497-506. doi: 10.1519/JSC.0b013e3181bac2d7. PMID: 20182386.

David G.BehmD.G. Behm, Eric J.DrinkwaterE.J. Drinkwater, Jeffrey

5. M.WillardsonJ.M. Willardson, and Patrick M.CowleyP.M. Cowley. 2010. The use of instability to train the core musculature. Applied Physiology, Nutrition, and Metabolism. 35(1): 91-108. https://doi.org/10.1139/H09-127

6. Ronai, Peter M.S., FACSM, ACSM-CEP, ACSM-EP, EIM-III, CSCS. The Front Squat Exercise. ACSM's Health & Fitness Journal 26(2):p 44-50, 3/4 2022. | DOI: 10.1249/FIT.0000000000000745

7. Rippetoe, M., & Kilgore, L. (2011). Starting strength: basic barbell training. 3rd ed. Wichita Falls, TX, Aasgaard Co.

8. The hip joint and pelvic girdle. Floyd R.T.(Ed.), (2021). Manual of Structural Kinesiology, 21e. McGraw Hill. https://accessphysiotherapy.mhmedical...

Images:

1. Erector spinae (CC). Sandra Hanbo, CC BY-SA 4.0 https://creativecommons.org/licenses/..., via Wikimedia Commons. Image was cropped and highlighted erector spinae.

2. One-arm handstand. Photo by Allan Mas: https://www.pexels.com/photo/young-ma...

3. Axial skeleton. Anatomography is provided by DBCLS, CC BY-SA 2.1 JP https://creativecommons.org/licenses/..., via Wikimedia Commons

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