I did not have the time this week to fully explore the various squat possibilities for a monthly exercise so I want to offer you one exercise that hits about 80% of the muscle groups in your body. I have yet to find a youtube video to show the exact movement I'll describe, but I think I can offer you a thorough explanation of the movement without the video. So join me below for a review of a single compound exercise that challenges your thighs, glutes, core/obliques, and your shoulders. It can also be a great cardio movement once the basic technique is conquered and if lighter weights/or no weights are used.
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First, the Basics!
The idea behind this deceptively simple looking exercise is to challenge as much of your body in a single exercise as possible. Since, it involves both the squat and the shoulder press, it is classified as a "compound" movement. I really hope that next week, I can go more thoroughly into all the squat variations and have some videos to show that best explore the proper techniques involved.
For this exercise you can use no weights at all or very low level dumbbells. Because this exercise can also serve as a cardio workout, I would recommend 3,5,8,10, or 12 lb weights. No more! I normally use 8#'s if I'm doing 3 sets of 12 or 10#'s if I'm doing 3 sets of 8.
Your Stance
After selecting a couple of low weight dumbbells, lift them to shoulder height with palms facing your ears/head or facing slightly to the front. Forearms and upper arms are positioned perpendicular to each other. Feet are slightly beyond shoulder width apart with the toes pointed at a 30-45 degree angle outwards. This gives you the ability to go lower on the squats so that the upper leg becomes parallel with the floor. Make sure that you can perform the squat movement and keep your kness directly above or behind the toes. Do not allow the knees to go forward or tilt left or right. The knees need to follow the direction of your toes.
The Movement
Begin the movement with the squat. With all squats, lead with your hips. Thrust your hips backwards as if you are sitting into a low chair. Keep your eyes focused at or slightly above head level. Do not look down at your feet or even at a low level into a mirror. If you do this, there will be a tendency to tilt forward and rise onto your toes. Keep your feet flat during the squat. Your back should remain neutral and shoulders square. Do not allow the weights to drift to the front or draw your body forward. Use a count of two to do the negative (downward movement) but once at the bottom and the thighs are parallel to the floor, use a one count to drive your body upwards. Drive from your heels (not your toes) and rise straight up. As you drive upwards, breathe out but continue to contract your glutes, hams, and the core.
Now the Shoulder Press with a Twist
As you near the top of the squat, the dumbbells are still at shoulder height. Without stopping your movement begin to twist the body to the right as you begin to lift the weight from the left shoulder and drive the weight over the front of your head and slightly beyond and behind the right shoulder. Until you know the strength and conditioning of your delts and the smaller muscles around the shoulder, use a count of two to lift the weight. After you know that the shoulders are OK, you will want to drive the weight upwards in a one count but the condition must always be that you are controlling the weight and not allowing the weight to overextend the opposite shoulder. As you twist your body to the side, you want to rise on the toes of the left foot and allow the foot to twist inwards. This gives you more flexibility to engauge the obliques into this movement. As you drive your arm upwards over the opposite shoulder, think about the movement of the obliques and twist them as much or more than you simply rotate your hips. Take a count of two to reverse this movement and return the weight to above your left shoulder and immediately begin to lower again into another squat.
Making Transition
As you gain experience with this movement, you do not want to allow a rest as you move from twisting press to the squat. Try to keep the movement smooth and under control. Alternate twisting presses from left to right and complete 10-12 reps with each arm before any rest. If you are combining this exercise with others into a set, just keep the rest periods to 30 seconds or less. Try to perform 3 sets of this exercise for best results. As you gain more strength and coordination, the transition from press to squat should appear almost seamless. I find that as the weight lowers to near the top of my head I can begin the descent into the squat. Don't wait until the weight is completely in position above the shoulder as this will become a crutch to catch your breath. But also do not not start lowering into the squat too much before because you place your lower back into a stress and there is a tendency to allow your body to tilt forward because the weights aren't squared on your shoulders.
Maintain Your Feet at beyond Shoulder Width Apart
Because you are allowing your opposite foot to twist and rise with each shoulder press, there can be a tendency to slowly inch your feet closer together. Be conscious of this and make sure your feet remain at the same width apart. If you allow your feet to drift closer, there will also be a tendency not to lower the body such that the thighs are parallel with the floor. Each squat performed should become easier to do on the bottom but slightly more difficult to drive with your heels and hips to return to the upright position.
Breaking Down this Compound Exercise
If you find this exercise too difficult in either the squat or the twisting shoulder press, simply break it down and perform them separately until you feel confident in your movement. Just the shoulder presses can fatigue the delts if they are not strong. Just the squats can highlight weaknesses in the hips and glutes. The key is to begin with no weight or very small weights and then add speed and weight over months (not weeks) as your conditioning improves. I would work on adding to your speed and agility much more than adding weight to the lift. That is not nearly as important as gaining confidence in your balance, keeping your body more upright, and controlling the twisting action in your obliques so that you receive a great cardio conditioning at the same time as you strengthen the glutes and delts.
Challenge your Body
My son was over yesterday and we worked out in the basement for almost an hour. He had seen this exercise but had never used it. He performed a couple of sets of 12 (that's 24 squats and 12 presses with each shoulder) before doing his other work. At the end, he wanted to try to perform three sets of 12 for time with only 30 seconds between sets. He did all three sets and rested in less than 4 minutes. He was spent and went to the floor after it was over grasping for breath. For me, I'll start slow and work to improve my conditioning and time.
Have a great week!