How to Do a Squat to Shoulder Press

A squat to a shoulder press exercise is a combination exercise that builds coordination, endurance, and core strength while also toning your legs and shoulders. This exercise can be done with a resistance cable, dumbbells or a barbell, but dumbbells are easiest.

Difficulty: Moderate

Instructions

Things You'll Need:

• Dumbbells

1. Stand with feet hip-width apart and pointing forward. Hold a dumbbell in each hand at shoulder height with palms facing forward. Look straight ahead and engage your core muscles.

2. Inhale and squat down by shifting your hips back and leaning slightly forward. Knees should bend as low as comfortable on your joints. Keep your knees over your ankles and your feet straight.

3. Exhale and stand up while raising your arms up over your shoulders. Lift until your elbows are almost, but not quite, straight. Hold for 2 seconds.

4. Inhale and squat back down while lowering your arms until your hands are shoulder height again.

5. Do 12 to 20 repetitions.

Tips & Warnings

• Do this exercise in front of a mirror so you can watch your form. Make sure your traps stay down away from your ears when you do the shoulder press. Watch your knees when you squat, checking that they do not bow out or collapse inward. To do this exercise with a resistance cable, stand on the cable and hold the handles in your hands in the same position as the dumbbells. You will need to use a long cable. It will be easier to do the press while in the lowered position of the squat when using a cable.

References

• Video on the Squat to Press

Resources

• Squat to Press

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