Move of the Month: Squat with an Overhead Press.

Posted: Feb 19 2015

This power house move works not just your legs but everything in between. The Squat Overhead Press works glutes, hamstrings, core, and shoulders and is said to be one of the top 10 moves for Fat Burning!

Most importantly you can do this with a barbell or free weights, at home or in the gym. To add some additional shoulder work add a twist of the wrists at the top of the press for inner and outer deltoid definition... aka rockin' shoulders!

Be sure to stand feet hip width apart, (slightly wider is ok). Hands should be 1-2 inches just outside the shoulders, with elbows close to your sides if using a barbell (palms facing forward, thumbs under).

Start with the barbell close to chest and slowly lower to squat assuring knees don't bend over the toes. Weight should be on the heels.

If using dumbbells, weights are still close to chest but hands will be turned slightly towards the shoulders.

Once down to a deep squat, assure you are using a weight light enough to get 8-10 reps in with some effort the last 2 reps.

Slowly lift while digging your heels, and lifting your hands above the head as you extend upward until elbows and legs are fully extended. Be sure to tuck that core in and tailbone under to avoid hyper-extending the back. Don't forget to squeeze your glutes at the top of your squat! If using dumbbells, add that twist at the wrists for extra deltoid work.

Always start with a weight that is comfortable before adding more. Your first set you should be able to do 12-15 reps comfortably before adding additional weight. Once you find that perfect weight do 3 sets of 8-10 reps to build strength.

Related: 10 Reasons to Start Running

Doing this exercise will help you practice posture for a stronger running form, leg stamina on those long bike rides, and more streamlined length in your reach while swimming! So go ahead get those SOHP's in!

Luana Concepcion, CPT
A Team Athlete