Dumbbell squat to bench:
Set up for the dumbbell squat to bench by choosing a pair of dumbbells and holding them down by your sides. Stand with a slight bend in your knees and your feet around shoulder width apart in front of a flat bench, a box or some type of elevated platform. Keep your head up and your back straight. This is the starting position. Keeping your eyes facing forward slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down. Squat down until you buttocks touches the bench. Don't rest on the bench and then slowly raise your body back up by pushing through your heels.
Mistakes and Recommendations:
Exhale and raise, unbending your knees and returning to the original position.
Make sure that the back is arching throughout the exercise, otherwise you can injure your back.
If you have doubts about the chosen weight, it is better to take less than more weight.
Variations: you can also perform this exercise using a small block under the heels.
Bench height should correspond to the length of your legs and be up to the knee.
Throughout the movement, hold your back straight. Do not unbend your knees at the top point. Do not bring your knees inside. Do not use inertia. Work slowly and control your movements. Use an athletic belt if you take heavy weight.
Breathing pattern: inhale when you go down, exhale when returning to the original position.

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