If you’re ready to take your strength-training workout to the next level, or if you just want to add variety to your exercise routine, the squat press should be your new BFF. Because this exercise works both your upper and lower body, you can reduce your workout duration. While the squats tighten and tone your legs and buttocks, the overhead presses sculpt and strengthen your shoulders. By working multiple muscles, you optimize your caloric burn. To prevent injuries and to get great results, set out to learn proper form.
Step 1
Grasp a dumbbell in each hand and stand upright with your feet parallel and spread hip-width or shoulder-width apart.
Step 2
Bend your elbows next to your sides and raise the dumbbells so they’re right in front of your shoulders. Rotate your wrists so your palms face each other.
Step 3
Contract your abdominals and keep your back straight. Avoid rounding your shoulders and hunching your back; pull your shoulders back and down. This is your starting position.
Step 4
Bend your knees slowly, push your buttocks back and lower your hips toward the floor. Place most of your weight in your heels as you descent and really sit back so your knees stay over your toes. Mimic the motion you would make if you were sitting down on a chair.
Step 5
Extend your knees as soon as your thighs are parallel to the floor, and slowly return to the starting point.
Step 6
Contract your glutes the moment you’re back in an upright stance, and immediately extend your elbows and press the dumbbells straight up as you count to three.
Step 7
Reverse the overhead press, bending your elbows and returning the weights in front of your shoulders. As soon as you lower the weights, immediately go into the next squat.
Step 8
Perform eight to 12 squat presses with perfect form. Then rest and perform one or two more sets.
Tips
Perform squat presses in front of a mirror so you can double-check that your form is correct.
To learn proper form, consider eliminating the dumbbells and just going through the range of motion without the extra resistance.
Make sure to exhale after coming out of the squatted position and after pressing the weight up overhead.
