Type: Full-Body Strength & Power
Primary Muscles: Quadriceps, Glutes, Shoulders
Secondary Muscles: Core, Hamstrings, Triceps
Exercise Key Form:
1. Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
2. Lower into a deep squat, keeping heels grounded and chest upright.
3. Explosively push through your heels to stand up while simultaneously pressing the dumbbells overhead.
4. Lock out the arms at the top, then return the dumbbells to shoulder height and repeat.
NASM-CPT Tip: Drive from the legs, not the arms. The momentum from the squat should fuel the overhead press.
Why This Exercise Is Important: Combines lower and upper body strength into one powerful movement. Builds muscular endurance, explosive strength, and is excellent for metabolic conditioning.
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