Squat and Press Combination Exercise

The Squat and Press Combination Exercise

Sometimes we can feel like our body is unbalanced and our arms and shoulders aren’t as strong as they should be. We’re trying to get fit and healthy, but the idea of finding time to go to a gym to exercise regularly isn’t that appealing, especially when our goal is to be lean but not necessarily bulky.

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As we continue to get healthier by adopting a healthy lifestyle, we can’t always make it to the gym to exercise. There are exercises you can do that do not take as long to do but has exceptional benefits when you do them.

These are compound or combination exercises. Combination exercises are a combination of two or more different exercises within a single repetition of movement. Combo exercises are different from circuit exercises where you complete all the reps in one exercise before moving on to the next exercise.

In this article, we will talk about the Squat and Press. The squat and press combination exercise is a great exercise: It tones your legs and your shoulders while giving you a fat-burning cardio workout – and all you need are some dumbbells (or heavy objects) and space to stand! Here, I will break down everything you need to know to do this exercise at the gym or even in front of your TV at home!

What is the Squat and Press?

First, we’ll tell you why you want to do this exercise, then exactly how you should do it. Don’t forget to read the whole way through before starting, however, so you can ensure proper form and reduce injury risk.

The Squat Press is a compound lifting exercise that involves both the Squat and the Push Press performed in a single fluid motion.  The Squat Press increases both aerobic and anaerobic strength in the shoulders and arms, as well as the major leg muscles.

This exercise increases range of motion, flexibility, balance, and strength throughout the entire body.  The Squat Press can be performed in a variety of ways depending on the equipment available to you, your individual fitness goals, and your ability.

Areas Targeted

The great thing about this exercise is it engages your entire body. The squat elements work the lower body, the press element works the upper body, and the motion between the two, give both a cardio workout and some strength training in the transition, targeting the following areas:

  • shoulders
  • biceps
  • quads and glutes
  • back
  • core

Working on these areas will tone your body and help burn fat. The key is consistency, form, and dedication to the end result!

Benefits of Dynamic Strength Training

Dynamic strength training has many benefits

  • Increased heart rate:
    Dynamic movement
    raises the heart rate and produces a cardio effect while incorporating strength training resistance exercises.

Combining two movements puts a dynamic motion between them and produces an extra fat-burning and core strengthening effect.

  • Increased range of motion
    These dynamic motions focus on a wider range of motion, contributing to more muscles being worked and a greater improvement in flexibility.

    This is a dynamic strength exercise that uses body weight in the squats in addition to dumbbells.

Because of its simplicity and many variations, this is a good exercise for young and older people as well. You can use dumbbells for additional strength training, or simply your body weight.

you can adjust the depth of your squat to protect your knees and use a lightweight so that you can build strength in time.

How to do the Squat and Press Combination Exercise

A combination is two exercises that are put together by a dynamic motion. In other words, you literally do a squat and then transition to a press. We break down the steps to make sure you have the correct position of your body – a crucial piece to ensuring you engage those muscles properly!

When performing a Squat Press with dumbbells, choose two dumbbells that equal approximately ten percent of your body weight. A beginner should begin with a bit less than this and more advanced users may want to choose slightly more.

The correct positioning is to begin picking up the dumbbells and standing straight up while keeping the lumbar spine straight. The movement of the Squat Press should be slow and controlled.

  1. Put a dumbbell in each hand.
  2. Stand with your feet shoulder-width apart.
  3. The dumbbells should be positioned at shoulder height with the palms forward or turned inward keeping elbows tight.
  4. Keep the chest up as you lower your body into a squat position. Bend your knees until the thighs are parallel with the ground. Older people should adjust the depth of the squat, not squatting down as far.
  5. As you return to a standing position, push the dumbbells over your head. Keep them in front of the ears. Perform four to five reps of as many sets as you can do. Don’t rest very long between sets.

 Make sure to press the weights straight through to engage the proper muscles. If you’re getting tired and you notice your arms not getting as straight, it may be time to take a break in your set or to consider continuing with a smaller weight.

It is more important to keep proper posture than to use heavy weights for building strength.

Important Tips to Remember

  • Keep a straight back and proper posture  during this exercise
  • Engage your core muscles to keep your back straight.
    This will improve your score and prevent you from injuring your lower back.
  • Maintaining straight arms when hanging and then raising the weights
  • Use weights that challenge you, but don’t compromise your posture or injure yourself. 

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