How to Perform a Squat With an Overhead Press

By performing a combination of an overhead press with a squat, you can work out both your lower body and upper body at the same time. The squat will tighten and tone your thighs and buttocks, while the overhead press will work the same wonders for your shoulders and upper back.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Dumbbells

1. Stand with your legs about shoulder-length apart, or at a comfortable distance for you. Hold a dumbbell in each hand, level with your head. Your palms should be facing forward.

2. While keeping the dumbbells at the level of your head, bend at your knees until you are squatting, with your thighs parallel to the ground. Do not let your spine round; it should, however, be slightly arched.

3. Lift yourself from the squat by pressing up from your heels. At the same time, press the weights upward so that they are moving straight up over your head.

4. By the time you are standing erect, the weights should be over your head and your elbows should be locked.

5. Bend your knees again to go into the squat; but this time, slowly lower your arms so that they are back down at head level, like they were when you were in the starting position.

6. Repeat Steps 3 and 4 to raise yourself from the squat.

Tips & Warnings

• Make sure that whenever you squat, your knees do not go over your ankles. You should always be able to look down and see your feet. This will help prevent injuries to your knees.
• Use a set of dumbbells that is comfortable for you. You should be able to do at least 10 of these squats with the weights. If you can't, get lighter weights.

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