Dumbbell Squat to Shoulder Press
|Primary Muscle(s)||Shoulders, Glutes, Quads|
|Secondary Muscle(s)||Hamstrings, Triceps, Abdominals|
Dumbbell Squat to Shoulder Press Instructions
- Feet positioned in your squat stance.
- Your knees are slightly bent and toes pointed slightly out.
- The core is braced and engaged, glutes are activated.
- Chest is up with your shoulders back.
- You have a neutral spine.
- With a dumbbell in each hand, 'clean' the DB's to shoulder level.
- With palms facing each other and elbows directly ahead, maintain your core tightness and make sure your feet are positioned to squat.
- Activate your posterior chain by pushing your glutes back slightly then lower yourself into the bottom position (squat).
- As you descend, push your knees out laterally and maintain an upright chest position.
- In the bottom position, rise up by driving your feet through the floor.
- Bring your chest up
- AUse the momentum generated from your lower half to press the dumbbells overhead until the arms are fully extended.
- Your delts and triceps are handling the load while your core is braced.
- Imagine bringing your armpits forward as you press.
- Allow your arms to rotate naturally as you press.
- Keep your knees slightly bent at the top position.
- Lower the dumbbells back to the starting level..
- Keeping your core braced does not mean arching your back severely. To fully understand tightening your mid-section, click here.
- This exercise can be performed with a kettlebell.