Squat into shoulder press

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Primary target:
Shoulders (Deltoids)
Secondary target:
Bum (Gluteals), Legs (Hamstrings, Quadriceps), Back (Trapezius), Arms (Triceps)
Difficulty:
(5/10)
Equipment required:
How many reps should I do?
What weight should I use?

Techniques

To perform the Squat into shoulder press safely, please follow these steps:
  1. Stand with your feet about shoulder width apart, pointing your toes outwards slightly
  2. The bar should be resting on your trapezius muscles (between your shoulders and neck) and not on your neck/spine
  3. Slowly lower your bum towards the ground as if you were going to sit on a chair, dont bring the knees forward too much
  4. Now slowly raise your body to the starting position again
  5. Slowly raise the bar above your head without locking your elbows and slowly return the bar to your trapezius muscles again
  6. Repeat steps 3 to 5 until you can no longer maintain correct technique

Alternatives

Standing military press with barbell
Seated lateral raise
Standing shoulder press with barbell
Lateral raise with resistance band
Shoulder press on fitball with barbell
Arnold shoulder press
Lateral raise with dumbells
Front raise with barbell
Seated shoulder press with dumbells
Shoulder press with resistance band
Seated shoulder press with barbell
Shoulder press with dumbells
Shoulder stretch
Star jumps
Front raise with resistance band