Dumbbell goblet bench squats with a pause are a great exercise to work the legs and core stabilization. This is also a very safe exercise as the weight is in front of the body and avoids direct spinal loading.
The slight pause at the bottom reduces momentum and forces the muscles to work harder by having to initiate from the bottom stationary position.
This exercise is great for older adults, beginners, and those recovering from injuries or medical procedures. It is also great for people with mobility and range of motion limitations. This exercise can be done with a dumbbell or kettlebell.
It can easily be converted into a modified front squat with barbells, sandbags and other weighted implements. This is also a functional exercise for daily life activities as you are literally practicing sitting down and standing up under load.
With my old back and hip injuries, this exercise is very good for me as it allows me to work the legs and core safely. There are many variants of squats and lunges which I simply can’t do anymore. This is an exercise that lets me train around my limitations.
Use what works for you and always continue the mission!
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