Now, even though I call it a "Crook Squat" this is not related to a Prisoner Squat.
Instead of holding a single dumbbell in close to your body under the plates, you're going to be holding TWO dumbbells vertically in the crooks of your arms (hence the name). This puts EXTREME loading on the supporting muscles of the core and upper back, especially as you get into heavier loading.
Why use the Crook Squat exercise instead of Goblet Squats?
1. If you've maxed out your weight with a single dumbbell, this allows you to double the loading by using two instead.
2. This moves the resistance away from your body, increasing the demands on the core, shoulders and upper back.
3. It puts great demands on your "breathing muscles" because of the loading pattern on your body, training you to function better under load.
4. It's awesome and people will think you're out of your mind (to me, that's a benefit).
I would suggest practicing with lighter dumbbells first, then work up as you get an idea of how much weight you can use with it. I'm using a pair of 65 lb dumbbells here and I was getting sets of 4 reps. I will also demonstrate lighter and higher rep sets with 35's.
First, go down on one knee and set one dumbbell on end on. I would suggest setting up your stronger side first.
Reach around the dumbbell handle with your arm like you're putting it in a headlock. The handle of the dumbbell should be right in the crook of your arm with the top plates sitting on top of your upper arm and forearm.
This is the "crook" position. And while it looks strange, it's actually VERY secure because of how the dumbbell is locked in and supported by most of your arm.
Now switch legs and lift the other dumbbell up onto your knee.
Get your other dumbbell locked into the crook of your arm.
Next, set your fists together. This stabilizes the upper body.
Now stand up and you're ready to start.
Squat down as far as you can go...pretty much until the dumbbells contact your legs.
Then stand up.
Here's a side view.
You might find the weight starts to tilt your elbows down as you fatigue. This is where it really gets brutal.
When you're done, just come down on one knee again and rest a dumbbell on your leg. Set it down, then repeat on the other side.
Here's the view with lighter weights (done for higher reps).
Overall, this is a FANTASTIC exercise for challenging the entire body. It works the big muscles of the legs and the upper body in one shot and it requires very little in terms of equipment and setup.
It's an excellent alternative to Goblet Squats and one that you can also use to train the upper back and core for improving your Front Squat body position strength.
To really challenge yourself, try using this Crook technique wih Dumbbell Switch Leg Split Squats.
---
Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support