Push Press Into Sumo Squat
This full-body exercise mainly works your front shoulders, quads and glutes, with help from your chest, traps and middle shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Push Press Into Sumo Squat
Begin in a standing position, feet set wider than shoulder-width apart with toes pointed diagonally outwards. Hold the dumbbells close together in front of you, just under chin height, palms facing each other. Press the dumbbells directly overhead, ensuring they remain touching throughout the movement. As you bring the dumbbells back down to their starting position, begin to descend into the sumo squat. Ensure that your chest remains upright and your spine stays neutral. Once you've completed the squat and returned to the standing position, you're ready to start the sequence again.
Common mistakes
Avoid arching your back or swaying during the push press. Engage your core to ensure stability. During the sumo squat, ensure that your knees don't cave inwards and remain aligned with your toes. Keep your weight in your heels and avoid leaning too far forward.
Breathing
Inhale while preparing to press the dumbbells overhead. Exhale as you execute the press. As you lower the weights and begin the squat, take another inhalation. Exhale as you rise from the squat, readying yourself for the next repetition.
Muscles worked
Primary Muscles
Front Shoulders, Quads, Glutes, Gracilis
Secondary Muscles
Chest, Traps, Middle Shoulders, Serratus Anterior, Hamstrings, Adductors
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi, Core, Calves
