The Dumbbell Squat and Press is a foundational exercise for any athlete who wants to build strength and power in the legs and hips, particularly in the quads and glutes. This variation of the Dumbbell Squat adds a shoulder press, which also increases upper-body strength and core stability. Through this guide, you'll learn how to perform the Dumbbell Squat and Press to take your workouts to the next level. Finally, check out some of STACK’s Dumbbell Squat and Press workout videos, featuring elite athletes like Brandon Roy and Jimmy Rollins, to learn how to adapt the Dumbbell Squat and Press for your sport.
Dumbbell Squat and Press How-To
Beginners should focus on perfecting form and technique before adding resistance. Perform Bodyweight Squats or Wall Squats. To perfect the movement, work through the Dumbbell Squat and Press with no weight in front of a coach.
Advanced Dumbbell Squat Presses
For an additional challenge, advanced athletes can increase their Squat depth, perform single-leg variations or focus on driving explosively out of the Squat. Or, perform the Dumbbell Squat Press on an unstable surface like an inverted Bosu ball to improve balance and stability.
Common Dumbbell Squat and Press Mistakes and Solutions
Dumbbell Squat and Press Technique Variations
To continue making strength and size gains, it’s important to vary your exercise selection. Learn how to Squat and find a full list of Squat variations in Squat 101: A How-To Guide.
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