This week I want to throw three exercises together to make one big one: the Squat, Curl and Press. First, I want to break down all three to explain why I like this particular movement.
The Squat helps build leg power and strength. The glutes, hamstrings, quads and back are all being worked here. No matter if you are a skier, runner, golfer or hiker, a squat should be the staple of everyone’s workout. Stronger legs just makes everything that much easier.
The Curl helps build arm strength through the biceps and anterior deltoids. It also makes a great move for transitioning into the Press. The Shoulder Press, you guessed it, helps build strength in the shoulders. Doing a shoulder press standing is a lot more challenging then performing it seated. This is due to the fact more muscles in the abdominal wall, back and shoulders have to fire to help stabilize your body and keep it from falling backwards. Ouch, that would hurt!
Start by holding the dumbbells at your side and squatting with your feet a little wider then shoulder width and eyes looking forward. Make sure to keep you’re chest out and feet flat on the floor, shifting most of your weight toward the heels. As you start to stand from the squat, curl the dumbbells until the weights almost touch the front of your shoulder. Make sure to keep your elbows shoulder width and maintain a tall posture, still keeping your chest out. Now press the weights overhead, still keeping your chest out and palms facing each other. Brace yourself by keeping your stomach tight and knees slightly bent. After the press, bring the arms down the same way they went up then repeat the exercise. Perform three sets of 12 repetitions.
If you suffer from pre-existing shoulder injuries, or it just hurts to press weight overhead, just perform the Squat and Curl.
Adam Tilienen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.