Bodyweight Full Squat with Overhead Press

The Bodyweight Full Squat with Overhead Press is a compound exercise that targets multiple muscle groups in the body, making it an efficient and effective choice for your workout routine. This exercise combines the lower body strength-building benefits of squats with the upper body strengthening effects of an overhead press. During this exercise, you will begin by standing with your feet shoulder-width apart and your arms bent, holding dumbbells at shoulder level. From here, you will descend into a squat position, pushing your hips back and lowering your body until your thighs are parallel to the ground. As you rise back up to standing, you will simultaneously press the dumbbells overhead, extending your arms fully. This exercise engages the muscles of your quadriceps, glutes, hamstrings, and calves in the lower body, helping to build strength and endurance. Additionally, the overhead press portion of the exercise targets your shoulders, triceps, and upper back muscles, promoting good posture and a balanced upper body. When performed with proper form and control, the Bodyweight Full Squat with Overhead Press can help improve overall lower body and upper body strength, increase stability and balance, and contribute to better muscle tone. Remember to start with lighter weights and gradually progress as you become more comfortable and confident with the movement. Incorporate this exercise into your regular workout routine to enjoy the full benefits it has to offer.

Instructions

• Start by standing tall with your feet hip-width apart.
• Lower your body down into a squat position by bending your knees and pushing your hips back.
• As you squat down, raise your arms overhead, fully extending them.
• Push through your heels to stand back up to the starting position, at the same time, lower your arms back down.
• Repeat the squat with overhead press for the desired number of repetitions.

Tips & Tricks

• Warm up adequately before starting the exercise to prevent injury.
• Focus on maintaining proper form throughout the movement by keeping your back straight and knees in line with your toes.
• Engage your core muscles throughout the exercise to improve stability and protect your lower back.
• Set a challenging but achievable weight for the overhead press to stimulate muscle growth and strength development.
• Control your breathing by exhaling as you press the weight overhead and inhaling as you lower the weight.
• Use a full range of motion by going as low as you comfortably can in the squat position.
• Progressively increase the difficulty of the exercise by adding resistance or using a heavier weight as your strength improves.
• Incorporate variations of the exercise, such as alternating the grip or using different foot positions, to target different muscles and prevent boredom.
• Ensure you have proper footwear and a stable surface to perform the exercise on to minimize the risk of slipping or falling.
• Stay hydrated by drinking water before, during, and after the workout to maintain optimal performance and aid in muscle recovery.