How to do a Dumbbell Squat To Shoulder Press

Authored by Fitbod

About Dumbbell Squat To Shoulder Press

Sets Logged
2,076,240
Popularity Rank
81st
Difficulty
Beginner
Quads Strength
98 mSCORE 9th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.

  1. Stand upright with your feet shoulder width apart angled out slightly.
  2. Grab ahold a pair of dumbbells and clean them up to shoulder height, palms facing in, and elbows facing forward.
  3. Evenly distribute your weight through your feet.
  4. Begin to descend by reaching your hips slightly back.
  5. Track your knees outward over your second toe and slightly forward as you descend while keeping your core braced and spine neutral.
  6. Descend to a deep enough depth that allows your spine to remain neutral before extending upright to extend your arms overhead ending with the dumbbells aligned with your ears.
  7. Lower the dumbbells to the starting position.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps