Combine Shoulder and Leg Moves with Alternating Shoulder Press Into Squat

Alternating Shoulder Press Into Squat

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Initiate the movement by positioning your feet wider than shoulder-width apart with toes slightly pointed out. Holding the dumbbells above your shoulders, make sure your palms are facing each other. When performing the alternating shoulder press, press one dumbbell up at a time while fully extending your arm without locking your elbow. As you transition into the squat, initiate the movement by pushing your hips back. Ensure your knees remain aligned with your toes throughout the squat movement. As you rise from the squat, press through your heels and actively engage your glutes and quads.

Common Mistakes

Avoid arching your lower back when pressing the dumbbells overhead; maintain a braced core to support your spine. During the squat, be cautious not to let your knees cave inward or extend past your toes. Ensure you perform controlled movements and avoid rushing or using momentum.

Breathing

Inhale when lowering the unpressed dumbbell and as you descend into the squat. Exhale during the effort phase, which is when you're pushing the dumbbell overhead and when rising from the squat position. Alternate your breathing rhythm to match the alternating presses.

Muscle Focus

Primary Muscles

Shoulders, Quads, Glutes

Secondary Muscles

Serratus Anterior, Hamstrings, Adductors, Erector Spinae

Tertiary Muscles

Traps, Chest, Latissimus Dorsi, Core, Calves