Build Shoulder and Leg Strength with Single Hammer Front Raise Into Squat

Single Hammer Front Raise Into Squat

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand upright with feet hip-width apart, holding a dumbbell in each hand by your sides with a hammer grip (palms facing inward). Begin by raising one dumbbell in front of you to about shoulder height or a little higher, keeping your arm straight or with a slight bend in the elbow. Once you've reached the peak of the front raise, lower the dumbbell back down to your side. Then, raise the other dumbbell in the same manner. After both front raises are completed, initiate your squat. As you descend into the squat, ensure your weight is in your heels, your chest is lifted. Return to the standing position, and you're ready to start the process again.

Common Mistakes

When raising the dumbbells, avoid using momentum or swinging the weight, ensuring the motion is controlled. During the squat, be cautious not to allow your knees to cave inwards or go past your toes. Maintain a neutral spine throughout, ensuring you're not rounding or arching your back.

Breathing

Inhale as you raise the first dumbbell, exhale as you lower it. Inhale again when raising the second dumbbell, and exhale as you lower it. Take a deep breath in as you begin descending into the squat, exhaling as you push up to return to the starting position.

Muscle Focus

Primary Muscles

Front Shoulders, Quads, Glutes

Secondary Muscles

Upper Chest, Middle Shoulders, Serratus Anterior, Hamstrings, Adductors, Erector Spinae

Tertiary Muscles

Rear Shoulders, Traps, Core, Calves