Exercise of the Week: Squats with an Overhead Press
This dynamic, total-body move works the legs as well as the shoulders with a focus on endurance. You're limited by how much weight your shoulders can handle, which is typically less than what your legs can handle. For that reason, you may want to do more reps of this move or do it for a certain length of time (30-60 seconds) to build more endurance. You'll also find that this move can raise your heart rate as well, making it a great overall exercise.
Do it right: Begin with feet about hip-distance apart and hold light-medium weights just over the shoulders. Squat as low as you can, keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead. Repeat for 16 reps or for 30-60 seconds.
Comments
I love this weight training move! I feel it everywhere instantaneously.
Going deeper into the squat than 90°, particularly with weights, can really trash the knees! Go easy, particularly if you’re new at this – or are starting out with bad knees!
Also, be careful about your torso posture–leaning too far forward and straining can strain the lower back muscles. Only go as low as you can go and stay upright; tense the abs and inhale as you extend upward to protect the lower back muscles. Better to start with slow shallow movements and work up to deeper movements with time.
Looks great! I’ll try it. I am a little confused though, I just read an article saying that squats are not good for your knees. now which is it? This is one of the problems I have with the info. age, there is so much conflicting info, I sometimes do nothing [I know thats wrong]
When doing squats, as soon as the thigh breaks parallel with the ground, there are increased distractive forces placed on the knee-the tibia pulls away from the femur. I’ve done deep squats all my life, they’re great, but approach that depth very slowly. Keep your head up, don’t lean forward. Breathe in on the way down and out on the way up. If just starting, only do half-squats and over many weeks/months slowly increase the depth of your squat.
I use a chair or bench behind me to keep myself from going to far down. Just act like sitting down but don’t really sit.
The exercise is also known as the “thruster”.
the squat is a great exercise when performed properly.the best way to ensure anatomicaly correct posture is to pause for two seconds at the bottom of the rep.your body is forced into the correct position because you cannot hold in the hole and then ascend powerfully if you are out of kilter.
How heavy the weights????