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Dumbbell Squat to Overhead Press

Dumbbell Squat to Overhead Press

The Dumbbell Squat to Overhead Press is a dynamic compound exercise that targets multiple muscle groups in one fluid movement. This exercise combines the squat, which primarily works the lower body, with the overhead press, which targets the shoulders, arms, and upper back. Incorporating dumbbells adds resistance, making it an effective full-body exercise for building strength and muscle. To perform the Dumbbell Squat to Overhead Press, stand with your feet shoulder-width apart and hold a pair of dumbbells at shoulder height, palms facing inward. Start by squatting down, lowering yourself as if sitting back into a chair, keeping your chest lifted and core engaged. Ensure your knees are aligned with your toes, and your weight is evenly distributed on your feet. As you rise back up from the squat position, push through your heels and engage your glutes to stand up straight. Simultaneously, exhale and press the dumbbells overhead, fully extending your arms without locking your elbows. Control the movement as you lower the dumbbells back down to the starting position while simultaneously descending into the squat again. Repeat the exercise for the desired number of repetitions. The Dumbbell Squat to Overhead Press is a highly functional movement that not only strengthens your lower body and upper body but also helps improve your overall stability, balance, and coordination. It can be modified to suit different fitness levels by adjusting the weight of the dumbbells used. Remember to maintain proper form throughout the exercise to maximize its benefits and reduce the risk of injury. Incorporate the Dumbbell Squat to Overhead Press into your workout routine to add variety and challenge, or use it as part of a high-intensity interval training (HIIT) circuit to elevate your heart rate and burn calories. As with any exercise, it's important to warm up adequately, listen to your body, and gradually increase the intensity and weight over time to continue making progress in your fitness journey.


  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
  • Lower your body into a squat position by bending at your knees and hips, keeping your back straight and chest up.
  • As you return to a standing position, press the dumbbells overhead by extending your arms straight up.
  • Hold for a moment at the top, then lower the dumbbells back to shoulder level as you descend into the next squat repetition.
  • Repeat the squat to overhead press movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and maximize strength and power.
  • Maintain a slight bend in your knees and hinge at your hips when lowering into the squat position.
  • Keep your chest up and your shoulders back to avoid rounding your upper back and maintain proper form.
  • Breathe out as you press the dumbbells overhead and engage your shoulder muscles.
  • Start with lighter dumbbells to ensure proper form and gradually increase the weight as you gain strength.
  • Focus on a controlled and smooth movement throughout the exercise, avoiding any jerking or bouncing.
  • Aim for a full range of motion by squatting as low as you comfortably can while maintaining proper form.
  • Implement progressive overload by increasing the weight, sets, or repetitions over time to continue challenging your muscles.
  • Include this exercise as part of a well-rounded workout routine that targets different muscle groups for overall strength and balance.
  • Remember to warm up before starting any exercise to prevent injury and cool down/stretch afterwards to aid in muscle recovery.


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