Trainer reveals his preferred three exercises for initially developing lower-body muscles and strength
In a bid to prepare individuals for barbell squats, Zack Dzingle, the ACE-certified personal trainer and general manager of Bay Club Portland, has highlighted three essential exercises that focus on building lower-body strength. One of these exercises is the Thruster, a dynamic movement that combines a squat with an overhead dumbbell press.
The Thruster is a powerful exercise that develops explosiveness and increases heart rate. To perform a Thruster, stand with feet slightly wider than hip-width apart, dumbbells resting on your shoulders. Lower your hips until they are in line with your knees, keeping your torso upright. Then, push up explosively through your heels and press the dumbbells overhead before lowering them under control.
Another exercise from Dzingle's top three lower-body strengthening exercises, not detailed in the search results, is the Pump Squat. This exercise targets the glutes by creating more time under tension compared to a typical squat. The Pump Squat involves standing with feet wider than hip-width apart, engaging the core, lowering hips until they are in line with knees, pushing through heels to come halfway back to standing, and then dropping back down.
Dzingle also emphasises the importance of Hinge movements for building up the posterior chain. These movements help clients learn the mind-muscle connection to their hamstrings, preparing them for deadlifts.
With his background in exercise science, gained from graduating from Central Washington University in 2012, and his extensive experience as a personal trainer for 14 years, training a wide variety of clientele, Dzingle's recommendations for scalable, functional moves are well-informed and effective for those looking to progress to barbell squats.
Strength training workouts often include the Thruster, a dynamic exercise that combines a squat with an overhead dumbbell press, which not only develops explosiveness but also increases heart rate as part of a health-and-wellness routine. The Pump Squat, another essential exercise for building lower-body strength as recommended by ACE-certified personal trainer Zack Dzingle, focuses on engaging the core and creating more time under tension for glute development. As Dzingle's expertise lies in exercise science, gained from Central Washington University, his recommendations for functional moves like Hinge movements are rooted in scientific understanding and are effective for clients who aspire to progress to barbell squats.