Dumbbell Squat to Overhead Press

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body Shoulders

Muscle Activation

Thighs

60%

Deltoids

40%

Equipment

Dumbbell

Setup / Starting Position

Start by holding a dumbbell in each hand at shoulder height with your palms facing forward.

Exercise Position

Perform a squat by lowering your body down, keeping your chest up and your knees in line with your toes.
As you stand back up, press the Dumbbell overhead, fully extending your arms.

Form & Performance

Lower into the squat until your thighs are parallel to the floor.
As you stand up, press the Dumbbell overhead until your arms are fully extended.