When it comes to leg day, it does not get more classic than the squat. But when squat is the only lower body movement in your daily leg routine, not only do you risk being bored, but you miss not only the ability to train not just your legs and glutes, but your core and upper body as well.
Enter: the dumbbell box. The exercise is similar to a box-step-up, but with two extra weights, either dumbbells or kettlebells. Rise not only to the top, but through control and sound the lower body in a different way than just squatting. "Dumbbells are a challenging exercise and a great way to exercise and challenge the entire body, but also to shape and train the gluteal muscle, thigh muscles, quads, core, and even upper body," explains Certified Personal Trainer Katherine (KG) Gundling, a first-tier CrossFit trainer at ICE NYC.
"This is one of my favorite exercises because they quickly build strength, are a fraudulent challenge, and definitely undervalued," says Gundling. Besides, they are very versatile: all you need is something you can step on and two weights.
Whether you're looking for a new step to broaden your day, whether you're doing a hotel fitness workout or just wanting to sculpt your entire body (focusing on the prey) as you do Can perform step.
How to Make a Weightbox Step-over
First, find a box (or a bank or a box) Stack of weight plates) that you can use. Make sure it's high enough when you put your entire foot on the box with the knee at a 90-degree angle. (If your knee is higher than your hip joint, the platform is too high, especially if you are performing the movement for the first time.) Keep a weight on each side of your hands. Stand six inches from the box so you look up, your hips straight, your shoulders straight above your hips.
When you're ready, start the core, pull your shoulders back and squeeze Lats shoulder. Take a big step with your right foot and place your entire foot on the box (A). Keep your chest up, arms straight and shoulders back. Straighten your right leg and bring your left foot up to the top of the box and squeeze your buttock muscles together (B).
Then replace the core and pull back when rounded to the front. Kick down with your right leg, then with your left leg (C). As soon as you are on the floor, turn around so that you look to the box. That's a repeat. Repeat the movement, this time with the left leg first.