Squat to Overhead Press: An All-Over Exercise

squat to overhead press

The Squat to Overhead Press (a.k.a. Thrusters) is a great total body compound exercise that will hit  the upper and lower body as well as the core.  And, as a nice little extra perk, it will also give your heart rate a run for its money.
While the Squat to Overhead Press can be done with a barbell, we suggest you first start off with a pair of dumbbells or kettlebells to get acclimated to the exercise.

How To Do Them:


  • Hold a pair of dumbbells next to your shoulders, and stand with your feet shoulder-width apart
  • Squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go)
  • As you lower yourself, maintain good control and stabilize through the core
  • Push your body up from the squat as you press the dumbbells directly above your shoulders. Your biceps should be by your ears
  • Slowly lower the weights to the start position and repeat


Helpful Tips:


  • Start out light with the dumbbells to assure you have good range of motion and perfect form
  • Breathe in as you lower yourself into the squat position and out as you push yourself up and press the dumbbells overhead
  • Squat slowly but try to explode up as you move into the press portion
  • Be sure to keep good foot position (shoulder-width apart) with your heels into the floor

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