Squat press.....Squat throw!

The Squat press is easily one of the top three, full-body strengthening exercises. For all around strength and the development of the crucial leg-shoulder kinetic link, the squat press is an indisposable tool.

The key (as with most squats) is to maintain good lower back posture throughout the lift. If you feel your lower back rounding at the bottom of the lift, more attention should be paid to developing lower back strength as a supplementary exercise. Back extensions are ideal for this purpose.

As for technique.....feet should be shoulder width or slightly wider and the bar should "rest" parallel with the top of the shoulder at the bottom of the movement. As with all power based movements, the finish is high with arms fully extended and positioned slightly behind the ear.


Photo courtesy of: www.crossfit.com

Focus on pushing explosively from the bottom and letting the momentum of the leg movement "drive" the bar. This will aid in the speed and safety of the the lift. For an equisite example please review the previous image. Yeah......you wish you squatted like a girl.

A closely related exercise is the squat throw. This exercise closely replicates the squat press but adds the functionaility and power of an actual throw. These two exercises complement each other and create a natural "complex" as used in more advanced training schemes.

As for technique, the pre-squat is performed to approximately half the depth of the squat press (45 degrees). This shallower squat angle increases speed and power transfer to the bag. Push the bag explosively from the top of the shoulder aiming to maximize distance with every throw.






Anyway, I wanted to post a nice little summer welcome work-out. It's so warm and welcoming I shall call it "Summer Welcome".

Summer Welcome

10-minutes light to moderate running or cycling

Squat Press- 4 sets

Set #1: 20X

Set #2: 12-15X

Set #3 & 4: 10-12X

Take 1-2 minutes rest between sets

Sandbag squat throws (10-35 pound bag)

3 sets : 10X

Take 1-minute between sets of throws

Shoulder side raises

3 sets- 12-25X

superset with

Biceps curls (rope and bag or dumbbell)

3 sets-15-25X

Sit-ups- 150X

Have fun....this is not a killer but it is enough to provide a good tough outdoor workout. If you are unable to train outside substitute tricep push-ups for the bag tosses.

Till next time,



M