Squat Press: Dynamic Exercise You Need for Total Body Toning

The squat press is a form of strength training that requires squatting while supporting the weight of dumbbells or barbells.

A lifter can do a squat pressing in many different ways depending on their ability, fitness goals, and the available equipment.

Two dumbbells are used to perform the squat.

One dumbbell is held in each hand while the other is held.

The most popular form of squat pressing for advanced lifters uses a dumbbell with a significant weight.

Two dumbbells will be sufficient to perform a squat with dumbbells.

They should equal approximately ten percent of the lifter’s body weight.

For beginners, it is best to choose a slightly lower weight than this.

Advanced users might choose a heavier weight.

Start by standing straight up, with the back straightened and feet slightly wider than the hips.

The lifter will raise the dumbbells, with palms facing inward, so the weights are directly in front of their chests.

The lifter will simultaneously squat to ninety degrees and hold this position for a moment.

After that, they will explode into the standing position while pointing the weights upwards.

The barbell squat press is more complicated and can cause injury, especially for beginners.

You can perform a barbell squat press with either the barbell facing your body or behind it.

The barbell should be behind the body so that the lifter can sit comfortably with the barbell on his shoulders.

The lifter will then get up and hold the position for a while before moving on to squats using the weights on his shoulders.

This will ensure that the barbell stays straight and catch any weight loss.

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The barbell squat is done the same way as the press, except the weight is on the ground.

The barbell is then lifted and placed on the chest.

From this position, you can do several repetitions of squats.

This exercise can be made more difficult by lifting the barbell from the ground and resting it on your chest.

Then, you will do the squat while lifting the barbell above your head.

Dumbbell Squat Press

Dumbbell Squat Press

The dumbbell squat press works the entire body muscles.

When performing a dumbbell squat press, you only need dumbbells as equipment.

This exercise is called a “Thruster” and involves holding dumbbells at your shoulders.

How To Perform Dumbbell Squat Press

  • Stand with your feet shoulder-width apart.
  • Squat until your thighs touch the ground or as low as possible.
  • Imagine that your feet are pressed into the ground by pressing down on your ankles, lower legs, and thighs.
  • You’ll create tension, even though your feet won’t be moving.
  • As you push the dumbbells above your shoulders, lift your body from the squat.
  • Your ears should be at your biceps.
  • Reduce the weights, and then repeat.

Squat Press Variations

#1 Rotating Squat Press

Squat Press Step by Step Instruction

This transforms a shoulder move into an entire-body move.

It works your legs, back, and core simultaneously.

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How To Perform Rotating Squat Press

  • Dumbbells at shoulder height
  • Maintain a natural curve in the back.
  • Drop into a squat.
  • As you turn, lift your heel.
  • Stand up and rotate your body so that one dumbbell is overhead.
  • Restart the process and go back to the beginning.

#2 Alternating Wide Shoulder Press Squat

This variation of a classic move will give you a different angle to hit your delts.

How To Perform Alternating Wide Shoulder Press Squat

  • Keep dumbbells at shoulder height.
  • Place the weight at 45 degrees to your body.

#3 Overhead Press Squat

  • Hold one dumbbell in each palm.
  • Place the thumbs in the palms of the other hand and place them on each shoulder.
  • Keep the elbows near the body. Keep your hips straight and push back to the ground.
  • The weights should be on the front of your shoulders.
  • Push your hips into the ground, allowing the knees to touch the ground.
  • Then lift both legs off the ground and straighten the arms.
  • Slowly lower the weights back to the shoulders.


How To Perform Squat Press

The squat press is a type of strength training that requires lifting weights of barbells, dumbbells, or dumbbells.

Barbell squat press can be more complex and could cause injuries.

When you lift the dumbbells over your shoulders, raise your body out of the squat.

By rotating the squat press, you transform the shoulder move into an exercise for the entire body.

An alternated wide shoulder press gives you a different direction to work your delts.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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