Plenty of people say this about their dads, but mine truly doesn’t move like someone his age. He’s one of the most active people I know — and I can say that with confidence because I train him twice a week. Alongside our sessions, he lifts weights, runs, and spends time gardening, which keeps his daily activity levels consistently high.
One area of fitness that took us years to improve is mobility. Mobility naturally declines with age and drops even faster when activity levels fall. When it’s combined with resistance training — whether that’s lifting weights or using bodyweight movements like squats and push-ups — it becomes one of the most effective tools for longevity and long-term health.
I rely on a small group of foundational exercises in his strength routine because our top priority is consistency. With that in mind, I want to share one movement I truly stand by. It’s a standout exercise that only requires a single dumbbell, though weight choice is entirely optional.
What is this dumbbell exercise?
This movement combines a weighted prisoner squat with a good morning exercise, creating a powerful test of thoracic, hip, knee, and ankle mobility. Holding the prisoner position — with hands placed behind the head — encourages a more upright torso, activates the upper and mid-back, and helps open the chest and shoulders.
Because squatting in this position is more demanding, it places greater emphasis on mobility and upper-body engagement. The squat portion works the core, hips, glutes, quads, and hamstrings, while the good morning targets the posterior chain, including the back, glutes, and hamstrings. The dumbbell adds resistance while also providing counterbalance and control.
Together, this compound movement builds strength and mobility across the entire body. It also offers several ways to assess how efficiently your body moves throughout the range.
How to perform the weighted prisoner squat to good morning
- Stand with your feet about shoulder-width apart.
- Hold a dumbbell with both hands across your upper back, avoiding pressure on the neck.
- Pull your elbows back and squeeze your shoulder blades to open the chest.
- Engage your core before initiating the movement.
- Push your hips back and descend into a deep squat, keeping your heels grounded.
- Maintain an upright chest and straight torso.
- Pause briefly at the bottom, then hinge forward until your torso is parallel to the floor, lifting your hips back with a slight bend in the knees.
- Reverse the motion by lifting the chest and lowering the hips back into the squat.
- Drive through your legs to stand, fully extending the hips and knees.
Common mistakes to watch for
This exercise requires focus, which helps you stay aware of your movement quality rather than going through the motions. One frequent issue is the knees collapsing inward, often linked to limited mobility or muscle imbalances. Think about pushing the floor away and keeping your knees aligned with your toes.
Another sign of restricted mobility is heels lifting off the ground during the squat. This can stem from the hips, knees, ankles, or even the spine. Practicing standard squats and incorporating regular hip mobility work can help improve your range of motion.
Upper-body fatigue often shows up as elbows drifting forward or the chest dropping as you squat. While the chest should hinge forward during the good morning portion, it should remain upright and forward-facing during the squat itself.
Why thoracic mobility matters
The thoracic spine plays a key role in supporting muscles of the chest, back, and shoulders, while enabling rotation, flexion, and extension. It’s essential for movements like twisting and stabilizing weight overhead, yet it tends to be less mobile than other areas, making exercises like the prisoner squat more challenging.
Including full-body mobility sessions in your routine can help improve posture, open the shoulders and chest, and strengthen the supporting back muscles.
Recommended sets and reps
Aim for 2 sets of 8–12 repetitions. We typically use an 8kg dumbbell, but the weight can be adjusted or removed entirely to focus on mastering the movement with bodyweight first.
