Exercise How To:
Squat and Shoulder Press with a Barbell

Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.

Starting Position: Stand with your feet shoulder width apart. Hold the barbell in front of your shoulders with your palms facing away from you.

Action: Move your body down into a squat while keeping the barbell in front of your shoulders. Do not bend your knees past 90 degrees.

As you stand back up from the squat, extend your arms to push the barbell up into the air above your shoulders. Extend your legs at the same rate you extend your arms. Go back into a squat and return your arms to the starting position.

Muscles Worked

ShouldersTriceps MusclesQuadricepsGluteal MusclesHamstrings

More Exercises Using Barbells

Curl and Delts with a Barbell
Two Arm Curls with a Barbell
Shoulder Press with a Barbell
Upright Rows with a Barbell
Upright Row Squat with Barbell

 
 

Tips:

  1. Exhale as you push the weight up, inhale as you return the barbell to the starting position.

  2. Avoid leaning back during this exercise.

Wish you could take these instructions with you to the gym? Download the cheat sheet! (PDF)