Squat/Press

Major Muscles Worked:

Legs, Shoulders

Set Up:

  1. Stand tall with your feet just over hip width apart.
    Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body.
  2. Hold two dumbbells in your hands at shoulder level. Palms should be facing each other, with your thumbs at your shoulders, and your elbows facing down towards your hips.

The Movement:

  1. Start by tipping your pelvis backwards.
  2. Bend at the knees.
  3. Stick your butt back.
  4. Keep your chest up.
    Don’t bend over!
  5. As you lower, keep the weight in the heels of your feet.
  6. Lower until your thighs become parallel with the floor.
  7. Reverse direction making sure that you press through the heels, and not the balls of your feet.
  8. As you rise up, press the weights straight up to the ceiling, straightening your arms as you lift
  9. Lower the weights, with control, to your shoulders.

Specific Cues:

  • Review the Squat Exercise.
  • Use the momentum of the squat to help you with your shoulder press. It should be one continuous movement instead of 2 separate movements.
  • When pressing the weights to the ceiling, try to make sure that you’re not pressing them forward from your body. Try to keep your biceps as close to your ear as possible.

1 Arm Squat Press

 

Note:

The cueing and movement pattern for the 1 Arm Squat press is exactly the same as the
Squat Press, except you are holding a dumbbell in only one hand.

Set Up:

  1. Stand tall with your feet just over hip width apart.
    Your feet should be pointing in the direction that is most comfortable for your hips. This could be parallel to each other or an outward angle. If your feet are not parallel, ensure that both feet are at the same angle pointing away from the body.
  2. Hold one dumbbell in one hand at shoulder level. Palm should be facing towards the center line of your body, with your thumb at your shoulder, and your elbow facing down towards your hips.