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SLDL's with dumbbells where the dumbbells are held to the sides of the legs. When the load placement differs the muscle recruitment pattern, by necessity, also changes. This variation in muscle recruitment helps keep both the stress of exercise and thus the rate of adaption elevated. The following are some of my favorite dumbbell variations of the classic lower body barbell exercises. In terms of programming, use the same training protocol on dumbbell days as barbell days. For example, if in a hypertrophy training cycle, do these dumbbell lower body exercises for 4 sets of 8-12 repetitions with 60 seconds of rest between sets. If in a strength cycle, perform 5 sets of 3-6 repetitions with 2 minutes rest between sets. To assist you, exercise technique instructions are provided as well as common mistakes to avoid. Video demonstrations are also included, so Healthy Well Club you can see the exercises performed correctly. Dumbbell Squat Instructions Grasp a dumbbell in each hand with the arms fully extended. Hold the dumbbells along the sides of the body. Assume a shoulder-width stance.


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