4000 Pound Dumbbell Front Squat

Anything is possible!

Team!
Today is the day that I'm going to prove to you all what superheroes you really are! This is a fun, single-movement workout that uses the dumbbell front squat to build lower body and core stamina, bone density, muscle mass, and metabolic health - and shows you exactly how much work you can actually perform in just 10-12 minutes!
Enjoy this one! 
-Carla 

Monostructural (single-movement) workouts are an essential complement to any training program. They allow undivided attention to movement mechanics without distraction by fatigue or complexity generated by the addition of other movements. These workouts typically target muscle stamina with higher volume in a set time domain and are typically short workouts that can be added at the end of any training day or as a stand-alone when you are under a time crunch.

Today’s movement focus is the dumbbell front squat. This movement targets the quadriceps, hamstrings, and gluteal muscles, but less obviously challenges core strength! Your goal is to get to 4000 pounds with either lighter weight and more repetitions or heavier weight and fewer repetitions.

Why should every mid-life woman do this? Because it’s a very quick and efficient way to improve your bone density, muscle, and metabolic health and build that pillar of core strength that supports your hips, shoulders, and knees to keep you injury-free and less likely to sustain a fall or fracture.

Warm Up

5 rounds for completion

• 10 Air squats

• 30-second high plank hold

Movement Practice

Watch the video and review the mechanics of the front squat. Review the examples below and select your weights and repetitions that will total 4000 lbs. If this volume is not accessible to you, reduce the weight to 2000 lbs - 1 ton is still not too shabby!!

Example 1:

• 2x 25 pound dumbbells = 50 lbs.

• 4000 lbs / 50 lbs = 80 repetitions

• Perform 80 repetitions any way you can in the shortest period of time. This could be two big sets of 20 repetitions then the remaining 40 in smaller sets, or keep it even with 8 sets of 10 repetitions with a set rest interval in between.

Example 2: If you have a barbell or heavier dumbbells:

• If you are using a 100 lb barbell

• 4000 lbs / 100 lbs = 40 repetitions

• Again perform larger sets of 10-12 repetitions in the beginning and taper to smaller sets at the end or keep the sets even with a set interval of rest in between.

Workout

• 4000 lb dumbbell front squat in the shortest period of time.

Anticipated time: 10-12 minutes.

Note: It’s ok to scale this workout if you are not feeling like this kind of volume. Simply reduce the goal weight to 2000 lbs or even 1000 lbs. Your body, your workout!

No matter what your scale, you moved a lot of weight today!!! In the words of my friend Selene Yeager @fitchick3, “Your body did that!”

Cool-Down

Hi-volume workouts necessitate a thorough cool-down to jump-start recovery and to flush out all those acidic byproducts of the great muscular work that you just did!

20-minute Yoga for Hips - Feel Good Yoga with Adriene

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