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On the shoulders. The hands should continue to grasp the dumbbells, with the elbows held high so that the dumbbells are level rather than the front end being lower than the back end. Assume a shoulder-width stance. Arch the back, keep the head up. Reach back with the left leg and place the left foot on a bench or plyometric box that's approximately knee height. The right Health2wealthclub foot should be placed far enough forward of the bench that you're now in a lunge position. Maintaining an arched-back position, initiate the movement by sitting back at the hips. Continue to sit back until a parallel thigh position has been achieved. The center of the hip joint should be at the same height as the center of the knee joint. The heels should be down. The knees Health2wealthclub can drift slightly forward of the toes, be kept in line directly above the toes, or be lined up slightly behind the toes, depending upon what is most comfortable to the athlete. Leading with the head (as opposed to lifting the hips first) return to the starting position. The back should remain arched and the head should be up. Common Errors Allowing the back to round rather than maintaining an arched-back position during performance of the exercise. Not achieving a parallel thigh position at the bottom of the movement. This is especially common when performing a one-leg squat so emphasize correct depth. Initiating the movement with the knee joint moving forward rather than initiating the movement with the hip sitting back. Often times Health 2 Wealth Club this can result in the heel lifting off the ground because of incorrect position. Lowering the weight too quickly rather than controlling the movement during the descent.