Dumbbell Squat to Overhead Press Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Triceps, Triceps Brachii, Adductor Magnus, Soleus, Shoulders
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Dumbbell Thruster
How to: Dumbbell Squat to Overhead Press
- Stand with your feet shoulder-width apart holding dumbbells at shoulder height.
- Lower into a squat by bending your knees while keeping your back straight.
- Push through your heels to stand back up and press the dumbbells overhead.
- Return the dumbbells to shoulder height and repeat.
Common Mistakes
- Letting the knees cave in during the squat.
- Not lowering seated deep enough.
- Overextending the back while pressing overhead.
Modifications
- Use lighter dumbbells or no weights at all for beginners.
- Perform the exercise while seated to reduce difficulty.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain stability.
- Do not let your knees extend over your toes during the squat.
Dumbbell Squat to Overhead Press Alternatives
Tags
strength
fitness
dumbbell
overhead press
squat
full body