Dumbbell Squat and Press (Also known as a “Thruster”)
In my previous blog, I discussed the importance of core strength. Here is an example of how you can effectively work your core stability and core strength by performing this exercise
⬇️ How to do it:
1️⃣ Stand with feet shoulder distance apart, hold a pair of dumbbells by your shoulders, palms in (ensure shoulders are pulled back and away from your ears).
2️⃣ Tighten your glutes (bum) to lock your hips in place and tighten your abs to keep the rib cage down.
3️⃣ Take a deep breath in and squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go), chest upright and your knees in line with toes.
4️⃣ Pulling your belly in towards your spine, breath out and push up with your legs as you press the weights directly above your shoulders.
5️⃣ Your core and glutes should feel tight and locked before lowering the weights.
💪Complete 12-15 reps, 2-3 times with a 10 second rest in between
💪Or, incorporate into your shoulder day exercise
💪Or, as part of a home circuit working for 40 seconds on and 20 seconds rest.
▶️ Make it easier: Use lighter weights
▶️ Make it harder: Use heavier weights
💡Tip: Your biceps should end up by your ears when you press the weights overhead. If you don’t have the shoulder mobility to do that without arching your back or pushing your head forward, leave out the overhead press until you work on shoulder mobility.