If you're looking for a full-body exercise that can help you build strength and muscle, look no further than the squat with push press. This compound movement targets multiple muscle groups, including your legs, glutes, shoulders, and core, making it an excellent exercise for anyone looking to improve their overall fitness.
What is the Squat With Push Press?
The squat with push press is a compound exercise that combines two separate movements: the squat and the push press. To perform the exercise, you begin in a standing position with a barbell resting on your shoulders. You then lower your body into a squatting position before explosively driving the barbell upwards with your arms, using the power of your legs to help propel the weight overhead.
How to Perform the Squat With Push Press
To perform the squat with push press, follow these steps:
- Stand with your feet shoulder-width apart and a barbell resting on your shoulders.
- Lower your body into a squatting position by bending at the knees and hips. Keep your back straight and your chest up.
- As you rise back up from the squat, use the power of your legs to drive the barbell upwards with your arms.
- Extend your arms fully overhead, locking out your elbows at the top of the movement.
- Lower the barbell back down to your shoulders and return to the starting position.
- Repeat for the desired number of reps.
Tips for Proper Form
To get the most out of the squat with push press, it's important to use proper form. Here are some tips to help you perform the exercise correctly:
- Keep your feet shoulder-width apart and your toes pointed slightly outward.
- Keep your back straight and your chest up throughout the exercise.
- Lower your body into a full squatting position, with your thighs parallel to the ground.
- Use the power of your legs to drive the barbell upwards, rather than relying solely on your arms.
- Lock out your elbows at the top of the movement to fully extend your arms overhead.
- Control the weight on the way back down to your shoulders to prevent injury.
Variations of the Squat With Push Press
The squat with push press is a versatile exercise that can be modified to suit your fitness level and goals. Here are some variations you can try:
- Front Squat With Push Press: Instead of resting the barbell on your shoulders, hold it in front of your body at shoulder height.
- Dumbbell Squat With Push Press: Use dumbbells instead of a barbell to perform the exercise.
- Single-Leg Squat With Push Press: Perform the exercise on one leg at a time to increase the difficulty level.
- Jump Squat With Push Press: Add a jump at the top of the movement to increase the explosive power of the exercise.
Benefits of the Squat With Push Press
The squat with push press offers numerous benefits, including:
- Increased strength and muscle mass in your legs, glutes, shoulders, and core.
- Improved athletic performance and power.
- Better balance and coordination.
- Increased calorie burn and fat loss.
- Improved bone density and joint health.
Conclusion
The squat with push press is a challenging yet rewarding exercise that can help you build strength and muscle throughout your entire body. By using proper form and incorporating variations into your routine, you can continue to challenge yourself and see progress over time. So why not give it a try and see what this powerful exercise can do for you?