How To Hold Dumbbells While Squatting

If you’re adding dumbbells to your squats, you might be wondering how to hold them correctly. Knowing how to hold dumbbells while squatting is the first step to a safer and more effective workout. A poor grip can throw off your balance, limit the weight you can use, and even lead to strain in your wrists or shoulders. Let’s get your grip right so you can focus on building strength.

This is the core technique you need to master. The most common and effective methods are the goblet squat hold and the rack position hold. Each has its own benefits and is suited for different types of squats and goals. Choosing the right one depends on the exercise and your comfort.

Method 1: The Goblet Squat Hold

This is fantastic for beginners and for focusing on form. It keeps the weight centered, which helps you maintain an upright torso.

Stand with your feet shoulder-width apart.
Hold one dumbbell vertically by one of its ends. Cup the top weight plate with both hands, as if you were holding a large goblet.
Your fingers should be wrapped around the top, and your thumbs can rest on the front. The bottom of the dumbbell should rest lightly against your chest.
Keep your elbows pointed down toward the floor, tucked in close to your body. This position naturally pulls your shoulders back and keeps your chest up.

Method 2: The Rack Position Hold

This method allows you to use heavier weights or two dumbbells. It mimics the front rack position used in barbell training.

Clean two dumbbells up to your shoulders. Start with them at your sides, then use a small swing and arm bend to bring them up.
Let the dumbbells rest on the front of your shoulders. Your palms should be facing each other, and the handles will be parallel to the floor.
Keep your elbows high and pointed forward, not letting them drop down. Your upper arms should be roughly parallel to the ground.
Your grip should be firm but not overly tight, allowing the weight to sit securely on your shoulders.

Why Your Grip Matters for Safety and Performance

A proper grip does much more than just keep the dumbbells from falling. It creates a stable foundation for the entire movement. When you hold the weights correctly, you protect your joints and enable your larger muscles to work harder.

Prevents Wrist Strain: A neutral wrist position, like in the goblet hold, avoids bending your wrists back under pressure.
Improves Balance: A centered, secure grip helps you maintain your center of gravity, preventing you from tipping forward or backward.
Engages the Core: Holding the weight firmly in front of your body forces your core muscles to activate to stabilize your spine.
Allows for Heavier Loads: A strong, confident grip means you can safely progress to using more weight over time.

Step-by-Step Guide to Perfect Your Dumbbell Squat Form

Now that you know how to hold the weights, let’s put it all together. Follow these steps for a complete rep.

Set Your Stance: Stand with feet slightly wider than hip-width, toes pointed slightly outward.
Grip the Dumbbells: Choose your hold (goblet or rack) and secure the weights as described above.
Initiate the Descent: Take a deep breath into your belly. Push your hips back and bend your knees as if sitting in a chair. Keep your chest proud and your spine long.
Hit Depth: Lower yourself until your thighs are at least parallel to the floor. Ensure your knees track in line with your toes and don’t cave inward.
Drive Back Up: Exhale and push through your whole foot. Drive your hips forward to return to the starting position, keeping the dumbbells stable throughout.

Common Grip Mistakes and How to Fix Them

Even with good intentions, it’s easy to slip into bad habits. Watch out for these common errors.

Letting the Elbows Drop

In the rack position, dropping your elbows shifts the weight forward. This pulls you onto your toes and rounds your upper back. The fix is to consciously think about keeping your elbows high throughout the entire squat. It might feel awkward at first, but it’s crucial.

Death-Gripping the Dumbbells

Squeezing the handles with all your might creates unnecessary tension in your forearms and shoulders. It can fatigue your grip before your legs are done. Instead, aim for a secure, “soft” grip. Hold the weights tight enough that they won’t slip, but no tighter.

Holding Weights at Your Sides

For a standard squat, holding dumbbells by your sides like suitcases is not ideal. It changes the exercise to a more posterior-chain dominant movement, similar to a deadlift. For a traditional squat pattern, the weight needs to be in front or at the shoulders.

Choosing the Right Dumbbell Weight for Your Squats

Start lighter than you think. The goal is to master the movement pattern with perfect form before adding load. A good test is to perform 8-10 reps. The last two reps should be challenging but your form should not break down. If you notice your grip failing first, the weight is to heavy for your current grip strength.

FAQ: Your Dumbbell Squat Grip Questions Answered

Should I use wrist straps for dumbbell squats?

Generally, no. Your goal should be to develop grip strength alongside leg strength. Straps become a crutch. If your grip is the limiting factor, it’s a sign you should work on it or reduce the dumbbell weight until your grip catches up.

What if my wrists hurt during goblet squats?

Wrist pain often means the dumbbell is too heavy or your wrist is bending back to much. Try a lighter weight and focus on keeping a straight, neutral wrist. You can also try holding the dumbbell with a towel wrapped around the end for a thicker grip, which can sometimes ease pressure.

How do I hold dumbbells for a sumo squat?

For a sumo squat with a wide stance, the goblet hold is typically the best choice. The centered weight helps you maintain balance as you decend between your legs. The rack position can also work, but ensure your stance is wide enough that your knees don’t collide with your elbows.

Can I switch my grip during a set?

It’s not recommended. Find a secure grip at the start of your set and maintain it. Switching mid-set disrupts your stability and focus, increasing the risk of dropping a weight or losing form. If your grip is fatiguing that quickly, the dumbbells are to heavy for that exercise.

Final Tips for Success

Practice your grip and stance with no weight or very light weight first. Film yourself from the side to check your form—your torso should not be leaning forward excessively. Consistency is key; the more you practice the proper grip technique, the more natural it will feel. Remember, the dumbbells are tools to enhance your squat, not hinder it. A correct hold makes all the difference.