Full body
Dumbbell Squat to Press
The Dumbbell Squat to Press is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 15%, front delts 13% and quads (vastus lateralis) 13%.
How to do it
- Hold a dumbbell in each hand at the shoulders, palms facing each other.
- Stand with feet shoulder-width, toes slightly out, chest up.
- Squat down until the thighs are about parallel to the floor.
- Stand back up fully.
- Press the dumbbells straight overhead, then lower them back to the shoulders before the next squat.
Tips
- Finish the squat before starting the press: two separate movements.
- Keep the elbows in front of the dumbbells in the squat.
- Brace the trunk so the lower back does not arch during the press.
Common mistakes
- Letting the knees cave in at the bottom.
- Leaning back to press the dumbbells up.
- Letting the dumbbells drift forward away from the shoulders.
Muscles worked by the Dumbbell Squat to Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements, more shoulder stabilising. A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Dumbbell Squat to Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Squat to Press work?
Mainly the gluteus maximus, front delts, quads (vastus lateralis) and quads (vastus medialis). The side delts, triceps (lateral head), quads (rectus femoris) and triceps (long head) assist.
Is the Dumbbell Squat to Press good for beginners?
Yes. The Dumbbell Squat to Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Squat to Press?
For example the Dumbbell Thruster, Overhead Squat Single Arm and Kettlebell Thruster. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Squat to Press harder?
Add weight or reps, or move on to the Dumbbell Thruster and Kettlebell Thruster.
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