Sumo Squat Shoulder Press

The Exercise of the Week

Sumo Squat with Shoulder Press

The sumo squat shoulder press is a multi-joint/compound movement which makes it a highly functional and effective movement. The joints included in the exercise are the knees, hips, shoulders and elbows. We are stacking an upper body movement on top of a lower body movement which makes this exercise a compound movement. Keeping the proper posture position which includes contracting the abdominals and maintaining the lumbar curve will help to strengthen the core area of the body.

The main muscles targeted in this exercise are the quadriceps(thigh),adductors(inner thigh),external obliques, gluteus medius(hips),gluteus maximus(buttocks),deltoids( entire shoulder),brachialis(biceps brachii), triceps and upper chest. The entire core including abdominals, obliques and lower back are also strengthened through proper posture position.

Start with relatively light dumbbells. A weight that you can do 15-20 repetitions with a standard shoulder press is recommended. Proper technique and body alignment should be first and foremost. Plant your feet in an extra wide position. Bring your dumbbells directly over your shoulders. Turn the wrists so that the palms of your hands are facing forward. Keep the dumbbells about two or three inches above your shoulder line in a fixed and strong position. Follow these steps as explained in our previous article “The squat”.

1.Head stays up in a neutral position. Avoid looking down which will cause the shoulders to round. Avoid looking up at the ceiling as it will put strain on the spine. Look just above head level.

2.Posture is everything. Keep your shoulders back and your chest up and out. Engage the lower back and maintain a lumbar curve through the entire movement. The lumbar curve or “the arch” will keep the back upright and safe during the squat.

3.Sit down and back as if your hips were on a slide. The depth of the squat will depend on the experience, technique, limitations and flexibility of the trainee.

4.You can keep your toes straight or turn the toes out slightly. What is most important is to keep the knees in line with the toes. The knees must track over the toes. The knees should never push forward over the toes.

5.When you hit the bottom of your squat engage your quads, glutes and hamstrings. Drive up and out of your squat pushing off your heels with a strong, direct and fluid movement. Always remember to breathe out or exhale through the extension and exertion phase of the exercise. Look to achieve strong and full hip extension at the top of the movement. Avoid locking or hyper extending the knees.

6.When you reach the top of your squat and you have extended your hips drive the dumbbells straight up in a fluid motion. Avoid locking your elbows but achieve full range of motion. Lower your dumbbells to your starting position and repeat from step one.

7.Once you have become experienced and confident with the proper technique your goal is to perform the entire movement with no break in motion. Never hyper extend any joint. The depth and range of motion in all the included movements should be adjusted to the experience, flexibility and limitations of the exerciser.
As with all exercise movements the higher the number of repetitions, intensity and range of motion will vary as to the goals of the exerciser.

Brian McDonough CPT
FITT101