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Many people buy a set of dumbbells in order to do resistance training at home. In fact, a simple set of adjustable dumbbells may be the best equipment with which to begin strength training at home. Despite this, most people seem to think that they can only do things like biceps curls, triceps curls, and presses with their dumbbells. They wonder how to get a full body workout. One of the most common questions is whether squats can be performed.

The answer is yes. A number of squatting exercises can be performed using only dumbbells and these can be a great introduction to squatting in general. The only difference between the different dumbbell squat exercises will be what position the dumbbells are held in during the exercise. Keep in mind that several different dumbbell squats may all be simply called “Dumbbell Squats” even though the dumbbells are positioned differently. All of the exercises can also be performed with kettlebells.

The execution of all the squats is essentially the same. The position of the dumbbells changes the character of the movement somewhat and effects the total amount of weight that can eventually be used. Regardless of where the dumbbells are positioned, you should use a shoulder width or slightly wider stance. Squat straight down between your legs keeping your torso as upright as possible. Go only as deep as you can go while keeping your lower back in it’s natural slightly curved arch.

The simplest dumbbell squat is performed with the dumbbells held at the sides. This is the exercise that can most appropriately be named “Dumbbell Squats”. Keep the arms straight down so that the dumbbells remain in line with the feet as you squat. This is a good exercise with which to start.

The next exercise, performed with one dumbbell only, is called the Goblet squat. A dumbbell or kettlebell is held with both hands at chest height, similar to how one holds a large goblet. The elbows are kept down so that the overall affect is similar to a position of prayer. This is a good beginner’s squat as well.

A more advanced squat is the Front Loaded Dumbbell Squat. This is similar to the traditional front squat performed with a barbell and is a good intermediate to barbell squatting. A dumbbell is held in each hand and brought up so they are resting on the front of the shoulders. The amount of weight you can use may be limited by the amount that you can safely clean to your shoulders. Please do not attempt to muscle up very heavy dumbbells using the shoulders and arms alone as this may result in injury.

Overhead squats can also be done with dumbbells. Unlike most other dumbbell squats, Overhead Dumbbell Squats can actually be more challenging than the same squat with a barbell. The dumbbells are more difficult to stabilize. Although the overhead squat is should be considered a fundamental exercise to enhance stability, mobility, and squatting technique, the dumbbell overhead dumbbell squat is a more advanced exercise than the aforementioned.

The last dumbbell squat is called the One Dumbbell Squat. It is also called the Potato Sack Squat, as purportedly coined by Coach Dan John. One dumbbell or kettlebell is held straight down in front of the body, similar to how the weight is held in a deadlift. Although the position of the weight causes the movement to bear similarities to the a deadlift, it is performed as a squat with the torso descending straight down as in the other squats described. Depending on mobility, you may need to stand on two stable platforms so that the weight does not contact the floor as you descend into the squat.