Barbell Squat to Shoulder Press - One Exercise Full Body Workout

Barbell Squat to Shoulder Press – One Exercise Full Body Workout

Barbell Squat to Shoulder Press genuinely is a top notch activity to develop your Quads. Do you desire to acquire the perfect technique and strengthen your Quads easily? Simply implement our step by step guide to begin today.

Barbell Squat to Shoulder Press Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Deltoid – Anterior, Deltoid – Lateral, Gluteus Maximus, Clavicular – Major, Pectoralis, Psoas major, and Serratus Anterior, Soleus, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Squat to Shoulder Press Procedure

  • Grab your barbell with a clean grip. The barbell should be in front of you and resting on your upper chest.
  • Now squat down, you will be performing a front squat with a clean style grip.
  • Then press your legs back up.
  • Once you have your legs extended, perform your shoulder press by pressing the bar straight up over your head.
  • You can pause at the top of your squat and pause at the top of your shoulder press.
  • You can also use this exercise to develop power by thrusting the shoulder press up with the squat and then falling under the bar slightly and catching it with your arms straight.
  • This method is a lot more challenging and is not a bodybuilding exercise. To use it for bodybuilding use slow and deliberate movements.
  • After you are done with the press lower the bar back to the starting position and squat again for your next rep.
  • Then repeat.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Deltoid – Lateral
  • Deltoid, Anterior
  • Gluteus Maximus
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Soleus
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Gastrocnemius
  • Hamstrings
  • Triceps – Long Head


  • Erector Spinae
  • Iliocastalis lumborum
  • Iliocastalis thoracis
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


For you to achieve the optimal gains, you ought to focus on these easily done tips. Likewise, when you would like to prevent your self from getting an injury, you would be wise to try these tips.

  • Balance Your Weight For You To Fatigue Both Sides Evenly.
  • Carry Out A Complete Warm-Up Prior To You Start Adding Your Heavy Weight. Not appropriately doing a warmup doing a proper warm up is the most typical way to injure yourself.
  • You Need To Think Of A Plan When You Can’t Finish Your Last Repetition. This is especially essential for bench and squats, different from deadlifts where you can simply put the barbell on the floor, you are under the bar and the ground. The most effective plan is to use safety bars and a spotter. If you don’t have either you are able to lift without plate collars so that you are able to shed the weight if required. Although this could possibly get you unwelcomed at your popular gym.
  • Make certain you prepared your muscles by warming up before you begin your lift.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to avoid these standard issues to maintain good technique and build muscle. In addition, when you steer clear of these mistakes you will reduce the likelihood of receiving injuries.

  • Avoid The Urge To Hurry Your Training Session. Every time you speed through your exercise you are inclined to use bad form and accidents.
  • Avoid The Urge To Try To Use To Much Weight. You are going to sacrifice your technique and may end in an injury any time you make an attempt to work with more than you should.
  • Don’t Trai Alone. A companion can be an incredible motivator. A partner can certainly even be beneficial spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Squat to Shoulder Press Recap

From now on you should engage in barbell squat to shoulder press in the correct way. Your following step is to utilize barbell squat to shoulder press as a piece of your habitual strength training routine to build-up your Quads.

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