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The Dumbbell Squat Curl To Press Exercise
In terms of employing the most muscle activation in a single exercise, the dumbbell squat curl to press exercise is a tough one to beat. This exercise uses all the major muscle groups to lift the weight and this is a HUGE benefit for those of you who are looking to get into top shape.
Since the dumbbell squat, curl to press activates all the major muscle groups it forces your body to burn a whole whack of calories in addition to strengthening your entire body…all in ONE exercise! The squat curl to presses uses your quadriceps, hamstrings, buttocks, lower back, mid back, biceps, triceps, shoulders, trapezius and upper chest to move the weight. That is very impressive indeed! If I had to choose one exercise to perform for the rest of my life, the dumbbell squat, curl to press exercise would be it.
The dumbbell squat, curl to press exercise - Start position
The dumbbell squat, curl to press exercise - Squat position
The dumbbell squat, curl to press exercise - Curl position
The dumbbell squat, curl to press exercise - Shoulder press position
Position for the bodyweight lunge exercise
Grab a pair of dumbbells and stand straight with your head level and eyes forward. Keep your feet at shoulder width apart. The front of the dumbbells should be facing forward with your palms facing each other. To get into the proper position, pull your shoulders back, puff out your chest and slightly arch your lower back.
How to perform the bodyweight lunge exercise
While bending at the knees, squat down until the dumbbells touch the floor (or to the height of your ankles). Pause for a second or two and using your quadriceps (front of your thighs), hamstrings and buttocks, power the weight up until you are standing fully erect with the dumbbells at your sides. Curl both dumbbells up using your biceps muscle until they are at shoulder level. Turn the dumbbells until your palms are facing forward and using your shoulders and triceps, press the weight up over your head.
Pause for a second or two in the overhead press position and slowly lower the weight back down to your shoulders. Pause for a second and allow the dumbbells to descend back to shoulder level. Turn the dumbbells until your palms are facing you and allow the weight to descend back to the starting position using your biceps. Repeat as needed.
Breathing
Breathe in as you squat down, breathe out as you squat back up. Breathe in as you curl the weight up to your shoulders; breathe out once the weight is at shoulder level. Breathe in as you press the weight up and breathe out as you lower the weight back down. Breathe in as you lower the weight back down to the starting position.
Important points for the bodyweight lunge exercise
· If you are new to exercise, I suggest trying to perform the squat curl to press exercise with no weight. Practice it until you are confident that you can perform the exercise with some light dumbbells.
· Try and keep your head level and looking forward. Looking down or to your sides will cause you to lose posture.
· If you have a hard time squatting down, go as far down as possible without causing too much strain. Over time you will get the hang of the exercise and your mobility will improve.
Video for the dumbbell squat, curl to press exercise
Related Exercises:
Dumbbell Goblet Squat Exercise
Standing Dumbbell Biceps Curl Exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.