Strength Training for Triathletes Exercise: Dumbbell Deep Squat

Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

Muscle Focus: glutes, hamstrings, quads

Strength Training for Triathletes Exercise: Dumbbell Deep Squat STT2The dumbbell deep squat uses both legs simultaneously, but you will focus on contracting the muscles in only one leg at a time. This takes both balance and strength, and it allows you to move through a large range of motion.

Stand with your feet about 4 to 5 inches apart, with your toes turned out slightly. Hold a dumbbell in each hand, with your arms straight and your palms facing your thighs (see start). Keep your arms relaxed at your sides during the entire movement.

Slowly bend down as if you were going to set the dumbbells on the ground beside your feet. As you squat, bend both your knees and hips at the same time. Your hips should move out behind you, and your shoulders should lean forward. Really concentrate on keeping your back as straight as possible, your head up and eyes forward. Squat until your hips are slightly lower than your knees (see midpoint). The dumbbells may or may not touch the floor, depending on how long your arms are. Now shift your weight to one leg and concentrate on pushing back up to the standing position using the muscles in just one leg. Don’t lift the other foot off the ground; it’s there to help you balance and provide a little push if you need it. As you stand back up, raise your hips and shoulders at the same time, keeping your head up and eyes forward. Repeat this movement until you complete the set, then do a set with the opposite leg.

Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

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