July 17, 2020 By BridgeAthletic

Dumbbell Lower Push Variation | BridgeAthletic



This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a dumbbell lower push variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1:Squat - Dumbbell (goblet)



Cue 1: Feet hip width. Toes angled slightly out. Hold DB at sternum, elbows tight to sides of body.

Cue 2: Sink hips. Elbows inside knees, DB at chest. Knees in-line with toes. Chest up.

Cue 3: Drive through heels. Keep back flat, head neutral. Do not lock knees at top. Repeat.


Variation 2: Lateral Lunge - In Place Dumbbell (goblet)

Cue 1: Standing. Feet hip width, toes forward. Hold DB at sternum, elbows tight to sides of body.

Cue 2: Step laterally, foot slightly pointed. Sink hips, extended knee over foot, base leg straight.

Cue 3: Extended knee over foot, shin stays vertical. Chest up. Eyes forward.

Cue 4: Drive off extended foot to starting position. Repeat alternating legs.

Variation 3: Step Up - Dumbbell


Cue 1:Standing directly behind box. Feet hip width, toes forward. Neutral grip on DBs. Chest up, back flat.

Cue 2:Lift foot onto box. Drive through heel to lift opposite leg. Bend knee, thigh parallel to floor.

Cue 3: Leg on box straight. Opposite leg, knee elevated.

Cue 4:Return elevated leg, then foot to floor. Starting position. Repeat, alternating legs.


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About the Author


At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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