How to do a Dumbbell Squat Press Exercises

Dumbbell squat presses are unique since they are both muscle building and cardiovascular. Doing them increases power and strength in multiple areas of your body including all the muscles in your legs, hips, lower back, abdomen, shoulders and arms. Proper form ensures maximum benefit and avoidance of injury.

Difficulty: Easy

Instructions

1. Use dumbbells that equal about 10 percent of your body weight if you train with weights regularly. Start with 5 percent of your body weight or less if you are a beginner. A barbell of the same weight can also be used. The weight should be challenging without compromising form.

2. Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you comfortably at about the height of your shoulders with a slight bicep and chest flex to keep them in place. Concentrate your weight on the back of your heels but don't lift up your toes during the movement.

3. Squat down to a 90 degree angle while keeping your back erect. Keep your abdominal muscles tight and look straight ahead and slightly up with your eyes. Practice the movement without any weight at first if you're having trouble getting a full squat.

4. Rise out of the squat with a slight explosion while maintaining form and control. Breathe out on the exertion. Simultaneously press or push the dumbbells up and over your head. End the movement by bringing the dumbbells back into the shoulder position.

5. Repeat the exercise for three sets. After you have mastered it, increase weight gradually or use a barbell with weight. Never increase the weight so much that you can't control the movement.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

[DrewBaye]

on 9/20/2008 During any kind of squat the weight should be centered over the entire foot, not over the heel. The knees should not stop at 90 degrees - squats should be performed as deeply as possible while maintaining a straight back and forward pelvic tilt. A 90 degree bend in the knees is NOT a "full squat", it is a half squat. Contrary to uninformed opinion, full squats, with the thighs at or slightly below parallel, are not dangerous for the knees, back, or anything else if done properly, and are far more beneficial than half or quarter squats. The same goes for squat presses.