Dumbbell Press Squat
Step by step
How to perform
- Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting on a chair, ensuring your chest stays upright.
- As you reach the lowest point of your squat, push through your heels to explode back up to the standing position.
- Simultaneously, press the dumbbells overhead, fully extending your arms without locking your elbows.
- Lower the dumbbells back to shoulder level as you return to the starting position, and repeat the movement for your desired number of repetitions.
Overview
About this exercise
The Dumbbell Press Squat is a compound exercise that combines a squat and an overhead press, targeting major muscle groups including the legs, glutes, core, and shoulders. It's an ideal workout for anyone, from beginners to advanced fitness enthusiasts, looking to build strength, improve balance, and enhance coordination. By incorporating this exercise into your regimen, you can boost your calorie burn, improve functional fitness, and make everyday activities easier.
Coaching cues
Form tips
Avoid rushing through the movement. Lower yourself into the squat slowly and push back up to standing position in a controlled manner. This not only helps to prevent injury but also maximizes the effectiveness of the exercise by engaging your muscles throughout the entire movement.
Hold the dumbbells at shoulder level throughout the exercise. A common mistake is to let the dumbbells drop lower, which reduces the effectiveness of the exercise and can strain the shoulders. When you stand up from the squat, press the dumbbells directly overhead
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