Dumbbell Squat to Shoulder Press

Dumbbell Squat to Shoulder Press Instructions

• Feet positioned in your squat stance.
• Your knees are slightly bent and toes pointed slightly out.
• The core is braced and engaged, glutes are activated.
• Chest is up with your shoulders back.
• You have a neutral spine.
• With a dumbbell in each hand, 'clean' the DB's to shoulder level.
• With palms facing each other and elbows directly ahead, maintain your core tightness and make sure your feet are positioned to squat.
• Activate your posterior chain by pushing your glutes back slightly then lower yourself into the bottom position (squat). 
• As you descend, push your knees out laterally and maintain an upright chest position. 
• In the bottom position, rise up by driving your feet through the floor.
• Bring your chest up
• AUse the momentum generated from your lower half to press the dumbbells overhead until the arms are fully extended.
• Your delts and triceps are handling the load while your core is braced.
• Imagine bringing your armpits forward as you press.
• Allow your arms to rotate naturally as you press.
• Keep your knees slightly bent at the top position.
• Lower the dumbbells back to the starting level..

*Tips*

• Keeping your core braced does not mean arching your back severely. To fully understand tightening your mid-section, click here. 
• This exercise can be performed with a kettlebell.