How to do a Dumbbell Squat To Shoulder Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Squat To Shoulder Press
Target muscles worked
Instructions for Proper Form
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.
- Stand upright with your feet shoulder width apart angled out slightly.
- Grab ahold a pair of dumbbells and clean them up to shoulder height, palms facing in, and elbows facing forward.
- Evenly distribute your weight through your feet.
- Begin to descend by reaching your hips slightly back.
- Track your knees outward over your second toe and slightly forward as you descend while keeping your core braced and spine neutral.
- 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.
- Lower the dumbbells to the starting position.
Common Form 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.
Weight & 1 Rep Max Calculator
Average Dumbbell Squat To Shoulder Press standards by male, female, weight, age and height
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Alternative Exercises to Dumbbell Squat To Shoulder Press
1. Leg Extension
99.4 mSCORESWAPPED 8,266 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
2. Dumbbell Squat
94.1 mSCORESWAPPED 4,993 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Leg Press
99.7 mSCORESWAPPED 4,152 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
4. Dumbbell Lunge
97.6 mSCORESWAPPED 3,253 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
5. Air Squats
92.1 mSCORESWAPPED 3,177 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
6. Machine Leg Press
95.1 mSCORESWAPPED 2,919 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
- Quads
- Leg Press Machine
7. Back Squat
99.3 mSCORESWAPPED 2,433 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 2,371 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 2,146 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
10. Lunge
90.8 mSCORESWAPPED 1,684 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads