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Squat
Press
Start
Middle
Finish
Here's a great one... nothing like upper and
lower body working at the same time :) It's called the squat press and it will
not only build up tremendous strength in the legs, hips, shoulders, and arms...
but it will also strengthen your core like
nothing else and give you great cardio. "Core" training is current trend in
fitness and while it's very important, it's not the only aspect of fitness AND
there are some great traditional strength training exercises like this one that
will do far better at building core strength than most of the pilates or yoga
based exercises.
How to perform it:
Start standing with your d-bells (or no
weight) held just above your shoulders... slowly squat down as low as you can
go... then slowly rise up out of the squat using your hips and thighs and just
before you get to the standing position, start pushing your d-bells (or hands)
overhead like a regular overhead press.
Extend your arms all the way until your arms
are straight, then slowly return to the bottom squat position and repeat. Do as
many reps as possible with good form and how much weight you use, how many sets,
how often you perform this exercise, etc will all depend upon your goals.
I prefer this exercise with a light to
moderate weight and go for 10-40 reps but feel free to experiment on your own
and see what you like best.
NOTE: You'll notice at the bottom of the
squat my feet are not flat... I purposely do squats with the heels coming up as
it's much better for your back and it does NOT stress the knee (unless your
knees are already a mess, and even then, these will likely feel better than a
flat footed squat).
Hope you enjoyed this one :)
Jesse Cannone
P.S. Please tell your friends about my
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P.P.S. Did you notice the picture of my kids
on my shirt.... cute, aren't they? That's only 4 of the 7... You can
see a few pictures of them here
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