This is a great total body move that combines a squat with an overhead press so you are working the legs, core, and arms all at once, which makes it very functional as well as time efficient. The first version I show is the basic, from the ground, and the second is using a BOSU, making it much more difficult as a balance and core challenge. If you are trying this move for the first time, be sure to start basic and only move to advanced BOSU option if you feel your form is perfectly perfect.
Here’s how to do it:
Feet are shoulder width apart. Start with dumbbells up by shoulders. Squat the hips back with weight in heels and chest proud, shoulders up, and core engaged.
- Squat + Overhead Dumbbell Press
As you push up out of the squat, bring your hips under your shoulders and press the dumbbells straight over your head, trying to get your arms as close to your ears as you can. It helps to think about squeezing the shoulder blades towards each other as you press. Inhale as you squat, exhale as you stand.
- Squat + Overhead Dumbbell Press
- You can do a lot of exercises on the BOSUto increase your core activation and balance. Being on an unstable surface burns more calories, and helps you achieve a better balanced body by enhancing proprioception, which is just a fancy word for your body sending cues to your brain about your position in space. Our central nervous system sends cues from every area of our body like the soles of our feet and even the inner ear to the brain which sends back signals to the rest of our body on which muscles to use or not use in order to keep you upright and moving.It’s also a great, extremely versatile piece of equipment to have at home – Bosu Balance Trainer Home Version
This whole process is enhanced and improved when you exercise on a piece of equipment like a BOSU or air disc. The squat with overhead press can be done on either side of the BOSU. Warning: this is a slightly advanced move. You should have pretty decent squat and OH press mechanics before you attempt this one. As in all exercises featured on TLF.com, attempt at your own risk!
Starting positing: Stand on BOSU with feet as wide as shoulders, core engaged, hips neutral and dumbbells up by shoulders.
- BOSU Squat + Overhead Press – Start position
Squat hips back, keeping core engaged and proud chest. This will feel WOBBLY! That’s a good thing, it means you’re getting lots of muscles firing to help you stay upright. It also helps you balance out weak side / strong side, which everybody has. Like if your left leg is weaker, balance moves like this force the left leg to do its fair share of the work more so than on a flat surface. Those wobbles will gradually diminish if you do this exercise consistently.
- BOSU Squat + Overhead Press
- BOSU Squat + Overhead Press
Finish the move by engaging your gluts and back of legs to press you back to standing while also pressing dummbells up overhead at the top. Inhale as you sit, exhale as you stand. Keep core engaged and pulled in tight towards spine throughout.
