Dumbbell Press Squat
Description
The dumbbell press squat (also called dumbbell squat to press or dumbbell thruster) combines a squat with a dumbbell overhead press in one fluid movement. You hold dumbbells at your shoulders, squat down, then stand and press overhead using the momentum from the squat. It is one of the most efficient full-body conditioning exercises.
Muscle Group
Equipment Required
Dumbbell Press Squat Instructions
- Stand with feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height, palms facing each other.
- Brace your core. Sit your hips back and down into a full squat.
- Descend to parallel or below.
- Drive through your feet to stand explosively.
- Use the momentum from standing to press both dumbbells overhead.
- Lock out at the top with arms fully extended.
- Lower the dumbbells back to your shoulders as you begin the next squat.
- Move fluidly — the squat and press should be one continuous motion.
Dumbbell Press Squat Form & Visual
Dumbbell Press Squat Benefits
- Full-body conditioning in one exercise
- Combines squat and overhead press
- Builds legs, shoulders, and core together
- Excellent metabolic exercise
- Easy to scale by adjusting weight
- Time-efficient compound movement
Dumbbell Press Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
- Hamstrings
Dumbbell Press Squat Variations & Alternatives
- Dumbbell Thruster
- Barbell Thruster
- Kettlebell Thruster
- Single-Arm Dumbbell Press Squat
- Band Thruster
