Combining two effective exercises, the squat into shoulder press is a compound movement that targets multiple muscle groups. This exercise is perfect for those who want to burn fat and build strength simultaneously. In this article, we will discuss how to do the squat into shoulder press properly.
What Muscles Does Squat Into Shoulder Press Work?
The squat into shoulder press works several muscle groups, including the quadriceps, glutes, hamstrings, calves, core, shoulders, and triceps. It is a full-body exercise that promotes muscle growth and fat loss.
How to Do Squat Into Shoulder Press?
Here are the steps to do the squat into shoulder press:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level.
- Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your back straight.
- Push back up to the starting position and, at the same time, press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back down to shoulder level and repeat the movement for the desired number of repetitions.
It is important to maintain proper form throughout the exercise. Keep your knees in line with your toes, and do not let them cave in. Also, keep your core tight and your back straight to avoid injury.
Variations of Squat Into Shoulder Press
Here are some variations of the squat into shoulder press:
- Barbell Squat Into Shoulder Press: Instead of holding dumbbells, you can use a barbell to perform the exercise.
- Single-Arm Squat Into Shoulder Press: This variation involves performing the exercise with one arm at a time.
- Jump Squat Into Shoulder Press: This variation involves adding a jump to the movement for a more challenging workout.
- Bulgarian Split Squat Into Shoulder Press: This variation involves performing a split squat instead of a regular squat.
Benefits of Squat Into Shoulder Press
Here are some benefits of squat into shoulder press:
- Full-body workout: As mentioned earlier, squat into shoulder press targets multiple muscle groups, making it an efficient full-body workout.
- Burns more calories: Since it is a compound movement, it burns more calories than isolated exercises.
- Improves flexibility: Squatting and pressing overhead can improve your overall flexibility, especially in your hips, shoulders, and upper back.
- Builds strength: The exercise promotes muscle growth and strength in your lower body, core, and upper body.
Conclusion
The squat into shoulder press is an effective exercise that targets multiple muscle groups, promotes muscle growth and fat loss, and improves overall fitness. By following the proper form and technique, you can safely perform this exercise and reap its benefits. Try incorporating it into your workout routine for a challenging and rewarding full-body workout.