This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Hold one dumbbell with both hands in front of the body; stand wider than shoulder width with toes turned out comfortably.
- 02
Brace the trunk, keep the feet planted and let the knees follow the toes.
- 03
Bend hips and knees to descend, letting the dumbbell travel between the legs only as far as the back remains controlled.
- 04
Stand up through the feet and finish upright without leaning backward through the lower back.
Common mistakes
- Forcing an overly wide stance so the knees cannot track with the toes.
- Rounding the back just to make the dumbbell touch the floor.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.