Dumbbell squat press on half foam roller



  1. Center yourself on the foam roller so that the arches of feet are in the center of the rollers.
  2. Start with dumbbell at shoulder height, palm facing forward.
  3. Stabilize the spine by drawing the belly button in towards the spine and perform a pelvic floor contraction by tightening those muscles commonly used to stop the flow of urine.


How to Do:

  1. Bring shoulder blades down and together, take a deep diaphragmatic breath, and keep chest up looking straight ahead.
  2. Begin the squat with triple flexion (at ankles, knees, and hips).
  3. Squat back up to standing position, and perform a two arm shoulder press.
  4. Bring the arm back down to shoulder height and repeat movement.


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