How to do it
- Hold one dumbbell or kettlebell against your chest with both hands.
- Stand with feet a little wider than shoulders and toes turned out slightly.
- Sit down between your knees, keeping your chest tall and heels on the floor.
- Go as deep as you can with a flat back, then press through the floor to stand.
Common mistakes
- Knees caving inward. Push them out in line with your toes.
- Heels lifting. Shift weight toward the middle of the foot.
- Rounding the upper back. Keep the weight close and your chest up.
Make it easier or harder
Easier: Squat to a bench or chair with no weight.
Harder: Use a heavier weight or pause for two seconds at the bottom.
Coaching tip
The weight in front acts as a counterbalance, which makes it easier to stay upright and squat deeper.