How To Do Squat To Shoulder Press Properly

Have you ever considered doing the squat to shoulder press exercise? It’s a very effective movement for your overall body. You need not be a bodybuilder or powerlifter; anyone can benefit from improving their fitness using this exercise.

Squat to shoulder press is an excellent exercise for fat loss and muscle gain for both men and women. Also, include this exercise in your workouts to build bigger arm and shoulder muscles.

While you’re at it, you’ll also be able to exercise your lower body muscles. You’ll need dumbbells or a barbell for this workout.

This article focuses on using the dumbbells, making this exercise a “dumbbell squat to shoulder press” exercise. Now, let’s dive in!

HOW TO DO SQUAT TO SHOULDER PRESS PROPERLY

  • Stand with your feet apart (hip-width), and knees slightly bent.
  • In each hand, hold a dumbbell.
  • Lower into a squat position by pushing your hips back, bending your knees, and bringing them parallel to the ground.
  • As you rise from the squat, push both dumbbells overhead until your arms are fully extended. Lower the dumbbells back to shoulder height and squat again. Repeat this motion depending on your fitness level.

WHAT MUSCLES DO SQUAT TO SHOULDER PRESS WORK

The squat to shoulder press combines two exercises: the squat and the shoulder press. You’re working your quads, hamstrings, and glutes when you squat. Additionally, you’ll be working your shoulders, upper back muscles, and triceps when you do a shoulder press.

TRICEPS

The triceps brachii, or “triceps” for short, is a three-headed muscle that runs along the back of the upper arm. Triceps are the ones that straighten your elbow.

QUADRICEPS

The quads are muscles on the front of your thigh. These muscles allow you to straighten your knee, which is essential for activities like squatting, walking and running.

HAMSTRINGS

The hamstrings are the muscles on the back of your thigh. They help you bend your knee and move your hips backward. These muscles are crucial in all activities that involve your legs, like standing or walking.

CALVES

Your calves have two muscles that extend your ankle and help raise the toes. For example, you use them when you jump, walk or run on your tiptoes.

GLUTES

You have three gluteal muscles (glutes) in each buttock. The gluteus maximus, medius, and minimus—they help you rotate your hip joint, abduct (move away from) the hip joint, and extend the hip joint.

ABDOMINAL MUSCLES

The abdominal muscles help you bend at your waist and support you when breathing and coughing.

DELTOID MUSCLE

The deltoid muscle is a large muscle in your shoulder that helps you move your arm up and out. It has three parts: front, side, and back.

SQUAT TO SHOULDER PRESS BENEFITS

There’s a reason the squat to shoulder press is such a popular exercise. It has many benefits, and here are some:

1.      BUILDS MUSCLE

The squat to shoulder press builds up the quadriceps, glutes, and hamstrings, which can help you to feel stronger and more confident.

2.      BURNS FAT

If you want to shed some calories, then this is the perfect exercise for the job. The movement involved in this exercise will burn calories and fat, helping you get closer to your fitness goals.

3.      INCREASES ENDURANCE

As you do more reps of this exercise, your endurance will increase. So it’ll become easier for you to work out longer and not tire quickly when performing your daily activities.

4.      TONES ARMS AND SHOULDERS

The squat to shoulder press will tone your arms and shoulder. This makes it easier for you to wear your favorite sleeveless top or tank top at any time of year.

ALTERNATIVES TO SQUAT TO SHOULDER PRESS

If you’re looking for alternatives for squat to shoulder press, then try these three options:

GOBLET SQUAT

Goblet squat focuses on your core and thighs while providing some low-level cardio.

You can use a dumbbell or kettlebell for this exercise.

Steps: 

  • Stand with feet hip-width apart, and knees slightly bent, holding a dumbbell or kettlebell at chest height.
  • Keeping your back straight and core engaged, slowly squat down until your thighs are parallel to the ground.
  • Without changing the bend in your knees, drive through your heels to come back up to standing. As you stand, press the weight directly overhead until your arm is straight. Also, squeeze your glutes trou out the entire movement.
  • Bring the weight back to chest height and repeat.

KETTLEBELL SWING

It works your entire body, including your glutes, hamstrings, core, shoulders, and back. It helps build strength and improving your conditioning.

Steps:

  • Stand with your feet shoulder-width apart and hold the kettlebell handle in both hands.
  • Swing the kettlebell back between your legs. Let it swing naturally (don’t force it). Keep your knees bent slightly to transfer the power from your hips to the kettlebell.
  • Drive-through with your hips and stand up by squeezing your glutes at the top of the movement. In addition, ensure you engage your core throughout the exercise.
  • Let gravity pull the weight back down between your legs when you’re at full extension. Do not bend or extend your knees or elbows at any point during this motion—let it happen naturally as you transition from one step to another.

LUNGE TO SHOULDER PRESS

Lunges are a great alternative to the squat to shoulder press since it works your quads and strengthens your hip flexors. Also, by adding an overhead press, you’ll be able to work your core and shoulders.

Steps:

  • Start with your feet hip-width apart, holding the dumbbells at the shoulders in each hand and palms facing each other. Ensure that you tuck your elbows nicely.
  • Take a big lunge, step forward with your left foot, and press the weight up over your head. Bring both feet together in a standing position, squeezing your glutes.
  • Repeat this move with your right leg and complete your desired reps.

SQUAT TO SHOULDER PRESS MISTAKES TO AVOID

1.      NOT STANDING ALL THE WAY UP

It’s essential to go all the way up from your squat to get the most out of your shoulder press. This is an easy mistake to make, but it will leave you feeling like you didn’t get a great workout.

2.      GOING DOWN TOO FAR

Don’t go too far down when squatting. You want to get low enough that there’s tension in your legs but no lower than that. Going too low can lead to knee pain over time.

3.      GOING TOO FAST

It’s crucial to do this exercise at your own pace. Going too fast is a common mistake that can leave your muscles with injuries or not getting enough activation as they should.

4.      NOT USING PROPER FORM

Using proper form during the squat to shoulder press exercise will help prevent injury and ensure that you get the most out of your workout.