How to Do Dumbbell Squat Curl Press
The dumbbell squat curl press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell squat curl press.
Beginning Squat Curl Press
1. Draw the belly button in towards the spine and perform pelvis floor contractions by tightening those muscles commonly used to stop the flow of urine.
2. Begin with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
3. Hold the dumbbell by your side with the palm facing your thighs.
Squat Curl Press Movement
1. Take a deep diaphragmatic breath.
2. Begin the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
3. Squat down ONLY as deep as you can control with good form. If you can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then go for it!
4. As you squat back up to a standing position, breathe out.
5. Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
6. Slowly reverse the arm action and return arms to the side of your body.
7. This completes one repetition.
Squat Curl Press Benefits
The dumbbell squat to curl to press is a total-body workout that primarily focuses the glutes, but also works the biceps, calves, hamstrings, hip flexors, outer thighs, quads, shoulders, and traps to a lesser extent.