Exercise du Jour–or Door–or Wall

Wall Squat w/ Bicep Curl   What a great day to just hang out against a wall.  Well, we can’t make it quite that easy. But this Squat with Bicep Curl is a dandy for hitting lots of muscles at once. And it’s not hard to learn.  Although getting the ball behind your back if you’re by yourself can be quite a trick. Ah, that’s why you should have a personal trainer!

OK, So stand with a stability ball wedged between your back and the wall. Grab a couple of dumbbells. No, wait, grab the dumbbells first–see how tricky this is getting. Once you’re wedged up there with the dumbbells in the “up” position of a bicep curl, you can start the actual exercise. Slowly go into a squat, pressing your back against the ball, feet a little in front of you to keep pressure off the knees. As you squat, lower the dumbbells, again slowly, using that eccentric power to control them.

Now, stand back up, curling the weights as you stand. Remember that as with any bicep curl, you keep your elbows tucked to your sides.  With your back leaning against the ball, you won’t have to worry about the “hip hinge” and knee position as you would a regular squat but if you do feel it in your knees, just move your feet forward a little more.

And, man, doesn’t it look like she has incredibly long legs! Not a picture of me, I’m afraid!

(And no, there really isn’t a video with this. But I’m going to do one. Promise. But you’ve all heard that one before.)

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