The Dumbbell Squat Press is an incredible strength training full body workout that contributes to develop strength in your legs, lower back, hips, abdominal section, arms and shoulders. Squats in general are probably some of the most useful strength training exercises one can perform, as they encourage a tremendous amount of muscle growth. If you pair up the regular squats with dumbbell shoulder presses, you end up producing a muscle workout that builds both your lower and upper body at the same time.
The dumbbell squat press involves lifting either a pair of dumbbells, or a single dumbbell, from the height of the shoulders, and then pressing it up above the head till your elbows are totally locked. While you are performing this movement, make sure that your back is kept straight rather than rounded. The best way to describe it is to push your chest out on your way up. On your way down, lower the dumbbell back down to shoulder level and then perform a full 90 degree squat, driving the dumbbell to the floor as you lean slightly forward to keep your balance.
Here is the Full Instruction for the Dumbbell Squat Press
1 Use a single dumbbell of manageable weight. As a rule of thumb, in order to assess the weight of the dumbbell that you will use for the squat press, hold it in front of you with your arm fully extended. If you can’t hold it straight for more than 5 seconds, it is clearly too heavy. If you can hold it for more than 30 seconds it is probably too light. Find a weight that’s in between. Another way to gauge the weight of the dumbbell for the squat press is to pick a dumbbell that is about 5 to 10 percent of your body weight. I weigh 150 pounds so I would want to select a 15 lbs dumbbell for my squats session. Ultimately, use your judgment. Since this is a strength training exercise, the weight should be challenging enough, but without compromising your proper form while performing the squat press routine.
2 So we’ve decided to go with a single dumbbell, rather than a pair. This is for beginners. If you feel that you are a tad more advanced, feel free to use 2 dumbbells at the same time. Start off in a standing position, legs should be about shoulder-width apart, holding the dumbbell, with your back straight. At this point, your biceps should be flexed slightly and your chest should be up.
3 Squat down slowly to a ninety degree angle or slightly less, while you maintain your back extended and your chest out. Your abdominal muscles should be kept tight. During the entirety of this strength training workout, you are looking straight ahead, seeing to it that your head is vertical. If you are a beginner, I recommend you practice the squat press movement initially without any dumbbell. Once you are comfortable squatting down while keeping proper form and looking straight up without falling out of balance, you should be ready for a full blow dumbbell squat press session.
4 So at this point, you are in 90 degree angle at the peak of the squat press exercise. The dumbbell is almost touching the floor and your arm is fully extended downward, vertically. Stay there for about one to two seconds, and then rise up and out of the squats position, with a slight explosion while your form and control are kept at all times. Exhale as you rise up. Push and press the dumbbells up over your head as if you were trying to punch the ceiling. End the squats movement by bringing the dumbbells back down onto your shoulders, in the same position where you began.
5 Before you get started with this strength training squats exercise, make sure to set your Gymboss Interval Timer for 1 full minute for the set, with 10 seconds in between sets. Once the minute is up, switch arms and repeat for another minute. Keep doing this until failure, meaning until you can no longer continue. Once you are completely finished, stretch by doing some jumping jacks, or downward facing dog and cobra poses.
There you have it. At this point you should be a master at doing the dumbbell squat press exercise routine with great comfort. Until the next exercise, see you soon!