Squat with Overhead Press Tutorial

The squat with overhead press is a functional full-body move that works your quads, gluteus maximus, core and shoulders. Start with a light weight until you build strength in your shoulders to prevent any type of shoulder injury. Be conscious with each movement and don’t swing the weights around. Think about each movement and literally “Put your mind into the Muscle!”.

Step 1: Hold a dumbbell in each hand with your palms facing each other and the weights raised to just above your shoulders.

Squat with Overhead Press Tutorial | Healthy, Fit & Barefoot!

Step 2: Sit into a deep squat keeping your knees behind your toes and weights at just above your shoulders. If you can go deep enough into the squat, touch your elbows to your knees. Keep your chest up, abs tight, and butt pushed back and try to get your legs parallel with the floor.

Squat with Overhead Press Tutorial | Healthy, Fit & Barefoot!

Step 3: Press the weights up until you straighten your arms. As you get more advanced, you can rotate your palms forward when the arms are fully extended.

Squat with Overhead Press Tutorial | Healthy, Fit Barefoot

Step 4: Carefully lower the weights to the start position.

If the overhead press is too much, just do the squat with the weights held at your shoulders.

Do 8-12 reps for 2-3 sets. Start with light weights and when you feel stronger you can add heavier weights and more reps.

Stay Healthy my Friends!


Carrie A Groff
– Healthy, Fit Barefoot!