The dumbbell iron cross squat is a multidimensional movement that combines a squat with a lateral raise for an effective full-body workout. Starting in the bottom position with the dumbbells in front of your body, the counterweight allows you to squat more deeply. As you come up, you raise the dumbbells out to the side, targeting the medial heads of the shoulders. This movement is usually performed for high reps in an athleticism or fat-loss focused workout, as the lateral raise is the limiting factor.
This exercise is great for building strength, power, and stability, as well as for improving mobility and balance. It can be used as part of a strength training program or as a standalone workout, and can be adapted to suit any fitness level. It is also a great way to challenge the body and work different muscle groups at the same time. To maximize the benefits, be sure to keep the movement slow and controlled, and use a weight that is comfortable yet challenging.
- Stand with feet shoulder width apart holding a dumbbell in each hand.
- Lift the arms to your sides so that your torso and the arms form the letter "T". The arms should be parallel to the floor and perpendicular to each side of your torso. The palms should be facing forward. This will be your starting position.
- Inhale slowly and squat down by bending at the knees. Keep your back erect and thighs parallel to the floor. Remember not to let your knees go past your toes.
- Simultaneously bring the arms in front of you until the palms of the hands are facing each other. This will look like a flat bench flye but performed standing up. Only the shoulder joint should move.
- Press with the ball of your foot to go back to the initial position. Simultaneously move the arms out away from your sides to form a giant "T" as you stand upright. Exhale during this movement.
- Repeat for the recommended amount of repetitions.
The dumbbell iron cross squat is a multidimensional movement that combines a squat with a lateral raise for an effective full-body workout. It is great for building strength, power, and stability, as well as improving mobility and balance. Here are some tips to maximize the benefits of this exercise
The dumbbell iron cross squat is a versatile exercise that can be incorporated into various workout routines. Here are a few ways to include this exercise type into workouts:
1. Circuit Training: The dumbbell iron cross squat is a great addition to circuit training workouts. It can be included as one of the exercises in a circuit, alternating with other exercises that target different muscle groups. For example, you can perform a set of dumbbell iron cross squats followed by a set of push-ups, lunges, and planks. Repeat the circuit for a specific number of rounds or time.
2. Strength Training: Incorporate the dumbbell iron cross squat into your strength training routine to build strength, power, and stability. You can perform multiple sets of this exercise, gradually increasing the weight and intensity over time. Combine it with other lower-body and upper-body exercises to create a well-rounded strength training workout.
3. Full-Body Workout: The dumbbell iron cross squat is a full-body movement that engages multiple muscle groups. You can design a full-body workout routine that includes this exercise along with other compound exercises like deadlifts, bench presses, and rows. Perform multiple sets and repetitions of each exercise to work your entire body.
4. HIIT Workouts: High-intensity interval training (HIIT) workouts are effective for fat loss and improving cardiovascular fitness. The dumbbell iron cross squat can be included in a HIIT workout routine by performing it for a specific duration or number of repetitions