Bodyweight Full Squat with Overhead Press (Version 2)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Plyometrics
- Typ
- Aerobic
The bodyweight full squat with overhead press is a flowing, plyometric-style movement that pairs a deep squat for the legs (quads and glutes) with an overhead press for the shoulders. Using only your body weight, it builds lower-body strength, shoulder mobility, and aerobic conditioning in one continuous pattern, making it a useful warm-up or circuit finisher.
Bodyweight Full Squat with Overhead Press (Version 2): So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart, toes turned slightly out, and your core braced.
- 2Bring your hands up in front of your shoulders with elbows bent, palms facing forward, as your starting press position.
- 3Push your hips back and bend your knees to descend into a full squat, keeping your chest up and heels flat on the floor.
- 4Lower until your hips drop below your knees, letting your hands stay framed in front of your shoulders.
- 5Drive through your heels and stand back up explosively, keeping your torso upright.
- 6As you reach the top, press both arms straight overhead until your elbows lock out and your biceps are near your ears.
- 7Lower your hands back to shoulder height under control and immediately flow into the next repetition.
- 8Complete your reps, then stand tall and let your arms rest at your sides to finish.
Technik-Tipps
- Time the press with your stand-up so the leg drive and the overhead reach finish together as one smooth motion.
- Keep your weight balanced over mid-foot to heel through the squat so you stay stable and don't tip onto your toes.
- Reach tall through your fingertips at the top to fully open the shoulders and lengthen the movement.
- Breathe out as you stand and press, and breathe in as you lower into the squat to keep a steady aerobic rhythm.
- Build up speed gradually; only add a plyometric bounce out of the squat once your form stays clean.
Häufige Fehler
- Letting your heels lift in the bottom of the squat, which shifts you onto your toes and costs you balance and power.
- Caving the knees inward as you stand, which stresses the knee joints and leaks force from the leg drive.
- Rounding the lower back at the bottom of the squat, which puts the spine at risk under repeated reps.
- Pressing overhead by leaning back and arching the lower back instead of pressing straight up, which strains the spine.
- Rushing the reps so the squat is shallow and the press half-finished, which cheats both the legs and the shoulders.
Häufig gestellte Fragen
What muscles does the bodyweight full squat with overhead press work?
The full squat works the legs, mainly the quads and glutes, while the overhead press at the top trains the shoulders. As a continuous bodyweight movement it also raises your heart rate for an aerobic effect.
How wide should my stance be?
About shoulder-width with your toes turned slightly outward works for most people. This lets you drop into a full, deep squat while keeping your heels flat and your knees tracking over your toes.
Is this exercise good for beginners?
Yes. Because it uses only your body weight, you control the pace and depth. Start slow without any bounce, master the squat and the overhead reach separately, then combine them into one smooth movement.
How many reps should I do?
As an aerobic, bodyweight move it suits higher reps. Try 10 to 20 reps per set, or work for time in a circuit, keeping a steady rhythm and stopping if your squat depth or press form breaks down.
