Full body
Squat and Press
The Squat and Press is a strength exercise with a barbell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, front delts 14% and quads (vastus lateralis) 14%.
How to do it
- Take the barbell from the rack in the front rack position, hands just outside the shoulders.
- Stand with feet shoulder-width, elbows up and trunk braced.
- Squat down until the thighs are about parallel, then stand back up fully.
- From standing, press the bar straight overhead to lockout.
- Lower the bar back to the front rack before the next squat.
Tips
- Keep the two parts separate: a full squat, then a strict press.
- Squeeze the glutes during the press to keep the ribs down.
- Move the head back as the bar passes the face.
Common mistakes
- Using leg drive to press, which makes it a thruster.
- Letting the elbows drop in the squat so the bar rolls forward.
- Leaning back into the press.
Muscles worked by the Squat and 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.
A front squat that flows into an overhead press: quads and glutes drive up, the momentum carries into the front delts and triceps.
Squat and Press alternatives
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Frequently asked questions
What muscles does the Squat and 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 Squat and Press good for beginners?
The Squat and Press is rated intermediate. If you are new, learn the Wall Ball first and build up from there.
What is a good alternative to the Squat and Press?
For example the Thruster, Wall Ball and Dumbbell Squat to Press. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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