Dumbbell squat to press is an essential exercise that is suitable for people who want to strengthen and power their hips and legs, especially athletes.
It also adds strength to the upper body and improves the stability of the core as a result of the press.
HOW TO DO DUMBBELL SQUAT TO PRESS
Material required; a dumbbell
- Pick a dumbbell one on each hand then hold them up at a position around your shoulders.
- Take a stance with your feet kept at shoulder-width apart.
- Lower your body to assume a squatting position at a right angle. This is your starting position.
- Raise your body back up as you press the dumbbell over your head.
- Lower the weight back down around your shoulder. This accounts for one complete rep.
- Do as many reps as you possibly and conveniently can.
WHAT MUSCLES DO DUMBBELL SQUAT PRESS WORK?
Glutes is the largest band of muscles in the body. It is responsible for the movement of the limbs like running and stepping which are key in the performance of dumbbell squat to press.
The muscles help in the rotation of hip joints and give an erect posture and stability of the body.
Quads are a large group of muscles found in the thighs. They are responsible for force and forward movement.
They serve as extensors of the knee joint and keep the knee cap stable giving it an upright posture. Quads are vital in movements like walking, running, and squatting.
Dumbbell squat to press exercise works the quads and keeps them injury-free.
Delts are the muscles around the shoulder that joins your arm to the trunk of your body. They facilitate the movement of your arms in different directions as well as protect and stabilize the shoulder joint.
Dumbbell squat to press benefits are derived from the proper engagement of the delts.
DUMBBELL SQUAT PRESS BENEFITS
1. BUILDING MUSCLES
Besides helping in achieving well-toned legs, dumbbell squat to press promotes building of the muscles around the body by creating an anabolic environment in the body.
This is so since it works a number of muscles at the same time e.g quadriceps, hamstrings, abdominal muscles, lower back etc.
2. BURNING CALORIES
If burning calories is your target then dumbbell squat to press is a good option. Since it helps in building muscles, the calories will be efficiently burnt thus enabling you to assume the slimmer physique in no time.
To burn the calories faster, you simply need to add more weight to your squats.
3. IMPROVED FLEXIBILITY
The muscles and tendons alignment in the body becomes less elastic with advancement in age. Therefore it is important to slow down this process.
Therefore, improving flexibility of the body should be part of your exercise routine.
Performing dumbbell squat to press regularly will improve the flexibility of your limbs as the exercise entirely involve bending and stretching of the limb muscles.
4. IMPROVED MOBILITY AND BALANCE
Your mobility greatly depends on the strength of your limbs, therefore the stronger the legs the higher the mobility.
Dumbbell squat to press not only strengthen the legs but it also works out your core and stabilizes muscles which helps you in maintaining balance and improving the communication between the brain and muscles.
5. STRONG BONES
Dumbbell squat press is associated with load bearing which helps in building strength. This is not only important to younger persons but also older people who may be experiencing low bone density. Strong bones is essential in reducing chances of injury.
6. IMPROVED POSTURE
Your posture will benefit a lot from improved strength of the core and legs. This is so because posture is influenced by front and back muscles which works simoultenously.However, it is important to combine squats with stretching and mobilising.
DUMBBELL SQUAT TO PRESS ALTERNATIVES
1. WALKING LUNGES
Lunges are effective alternatives to the dumbbell squat to press as they work lower parts of the body.
Lunges are none technical movements that target quads, hamstrings, hips, calves, and glutes. The exercise is less strenuous to the knees as you will use comparatively lighter weights. Walking lunges can be performed using a dumbbell or barbell so you can choose which one of the two suits you.
2. GOOD MORNINGS
Good mornings are superb squats that are essential for developing the posterior chain more so the hamstrings, glutes, and lower back.
However, the exercise maybe a little bit challenging until one gets to master the unorthodox mechanics. It is advisable that you observe safety and begin with relatively lightweight and progress with time.
3. LEG PRESS MACHINE
The leg press machine is an ideal alternative to a dumbbell squat to press. Its distinct advantage is that it does not put weight on the spine as the barbell squats do.
It, therefore, works to stimulate a squatting motion with reduced chances of injury which is good if you have issues to do with the spine. Like other squats, leg press should be performed with a full range of motion for maximum benefit.
4. STRAIGHT-LEG DEADLIFTS
These are squat alternatives for individuals who have workout plans for their posterior chain. They can be performed with either a dumbbell or barbell.
Straight–leg deadlifts force glutes and hamstrings to do much work on the lowering and lifting faces of the movement thus giving you a much more ‘’bang for your buck ’You are however cautioned to avoid rounding the back too much and locking the knees when performing the exercise.
DUMBBELL SQUAT TO PRESS MISTAKES TO AVOID
1. LOOKING DOWN
Avoid looking down as much as possible. Instead, it is advisable that you look straight ahead. Ensure that your back and butt are kept in good form with chest tall and butt extended.
2. LOWER LEG ALIGNMENT
Ensure that your heels are firmly fixed on the ground the entire period of the exercise keeping your knees well aligned with your feet, not splayed in any way.
3. ROUNDING THE BACK
Do not round your back when squatting down or standing up. When weight is put on a rounded back, damage may be caused to the spine at the lower or upper end. It is important to keep your butt pointing backward and your chest tall.
4. EXCESS WEIGHT
When performing dumbbell squat press, begin with manageable weights and try a set of ten squats. Over time, you can increase the weight until you are sufficiently challenged.
Dumbbell squat press is a simple exercise that you can consider including in your routine workouts since it gets to work a number of muscles in the body at one go thus giving numerous physical benefits.
Since it is a weight-bearing exercise, it is important to begin with lighter weights and increase over time for more challenges. The commonly made mistakes that have been outlined should be avoided for better and healthy results.