Full body
Squat to press
A squat flowing into an overhead press — works almost every muscle in one move.
Intermediate Low impact
How to do it
- Hold a dumbbell in each hand at shoulder height, feet shoulder-width apart.
- Squat down, keeping your chest up.
- Drive up out of the squat and use that momentum to press the weights overhead.
- Lower the weights back to your shoulders as you go into the next squat.
Form tips
- Make it one smooth movement.
- Breathe out as you press.
Common mistakes
- Arching your back at the top.
- Letting the elbows drop forward in the squat.
Easier and harder
Make it easier
Use lighter weights, or squat and press as two separate movements.
Make it harder
Use heavier weights.
