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Dumbbell Squat & Barbell Step Up to Shoulder Press Combo

This is a combination of  exercises, DB Squat, Barbell Step Up and DB/Barbell Shoulder Press. See Below.

DB Squat to DB Shoulder Press

1. Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides.
2. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder.
3. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
4. Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
5. To return to the starting position, extend your knees and hips until your legs are straight.
6. On the way up, extend your arms above your head
7. Repeat for the recommended number of reps.

Barbell Step Up to Barbell Shoulder Press

1. Stand up straight while holding a barbell in front of you at your collarbone and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
3. As you ascend, press the barbell over your head.
4. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Control the barbell on the way down, returning to the original standing position by placing the right foot of to next to the left foot on the initial position.
5. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com