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Technique

  1. Hold a dumbbell at chest height and descend into a Deep squat.
  2. Roll backward onto your rounded spine keeping the feet planted, and bring the dumbbell overhead.
  3. Roll forward explosively, swinging the weight forward to help you stand up.

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Form tips

  • Use the dumbbell weight to assist the forward roll and standing transition.
  • Keep the back rounded during the rolling phase.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Pelvis
  • Triceps
  • Abs
  • Obliques
  • Chest
  • Back

Secondary

  • Hip adductors
  • Forearms
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Iliacus
  • Psoas major

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Equipment

Dumbbell
Dumbbell

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Appears in

Flexibility
Other disciplines
Joint movements
Trunkflexion
Elbowextension
Shoulderextension forward
Kneeextension
Hipextensionflexion
trains stretches

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Progressions

w024

Extended deck squat

Novice

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Variations

e0k2

Kettlebell deck squat

Novice
e1b4

Dumbbell deck squat

Novice
w012

Deck squat

Novice
w01o

Half burpee

Novice
e11o

Goblet cyclist squat

Novice
e0h2

Good morning

Novice
e0pk

Seated good morning

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.