Squats with Hammer Curls

Exercise name: Squats with Hammer Curls

Exercise description:

• Setup: Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip (palms facing your thighs).

• Descent (Squat): Inhale and lower your hips back and down into a squat, keeping your chest up and core engaged until your thighs are at least parallel to the floor.

• Ascent: Exhale as you drive through your heels to return to the standing position.

• Hammer Curl: Once standing, engage your biceps to curl the dumbbells toward your shoulders, keeping your elbows tucked close to your body and resisting the urge to swing the weight.

• Lower and Repeat: Slowly lower the dumbbells to your sides with control and repeat the sequence.

Technique that must be performed to count: Thighs must be parallel to the ground on the downward motion. On the up most motion the weights must be curled as tight as possible towards the shoulder/chest.

# of repetitions before shooting: 5

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: x2 25 lbs dumbbells or kettlebells.