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How To Perform A Barbell Squat to a Press Exercise

Updated on August 30, 2014

Performing a barbell squat to an overhead press is a great workout that targets many major muscle groups which of course also means more calories burned during the workout. This type of combined exercise movement is used frequently by athletes when training because it also forces them to use their whole body during movements which is transferable to sports. Lastly this exercise because of the full body movements involved is also great on working your cardiovascular system as well as a good resistance workout of course. This exercise is considered an intermediate exercise, and obviously if you still need to work on performing a proper body weight squat I would not rush into trying this exercise right away.

How to Perform the Barbell Squat to a Overhead Press

  • Ensure the bar is set to approximately shoulder height on the squat rack
  • Begin by standing with your feet shoulder width apart and grip the bar with an overhand grip
  • While squatting under the bar bend your elbows and keep your wrists up and let the bar slightly roll into your fingers. Get under the bar so the bar is sitting on the front of your shoulders.
  • Remove the bar from the rack while proceeding to stand up. The barbell should now be safely in the front of your shoulders. Be sure to keep elbows up and chest up.
  • Step back a few feet if needed to allow for a safe range of motion if clips or rack lifts are in the way. Be sure to check to see if you are still in shoulder width stance

Over Head Press
Over Head Press | Source
  • Begin to slowly squat down as deep as you feel you can go without losing the natural arch in your spine. Make sure you are not falling forwards or backwards.
  • Once you reach your squat limit, begin to stand back up straight by pushing your weight into your heels. Stand up while keeping good form and your head and eyes facing straight.
  • As you are standing begin to slowly press the barbell weight over your head. If done correctly the moment you are standing perfectly straight is when your arms should be fully extended over head. The barbell is then pressed as high as you can comfortably go while the arms are locked out.
  • Pause at the top and then slowly lower the barbell and return to starting position.
  • Repeat as 10 – 15 times or as many times as needed to meet your training needs.

Give this exercise a try and let me know how it went. I think you will enjoy it. For more articles, see below.

BB Squat To A Press


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