1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your toes slightly pointed out.
- Raise your arms to shoulder height, with your elbows bent at a 90-degree angle and palms facing forward.
2. Squat Down:
- Begin the squat by pushing your hips back as if you are going to sit in a chair.
- Bend your knees and lower your body until your thighs are parallel to the ground or as low as you can comfortably go.
- Keep your chest lifted and your back straight throughout the movement.
- Ensure that your knees stay in line with your toes and do not extend beyond them.
3. Hold the Squat:
- Pause at the bottom of the squat for a moment, engaging your core and maintaining your balance.
4. Return to Standing:
- Press through your heels and push your body back up to the starting position, straightening your legs.
- As you rise, extend your arms overhead until they are fully straightened.
5. Finish the Movement:
- At the top, ensure that your arms are straight and aligned with your ears, with your body in a straight line from head to heels.
- Take a breath and lower your arms back to shoulder height to return to the starting position.
6. Repeat:
- Perform the squat and overhead press for the desired number of repetitions, focusing on form and control.
Tips:
- Keep your core engaged throughout the exercise to protect your back.
- If you're new to this movement, practice the squat without the overhead press before adding the arm movement.
- Ensure you maintain a smooth, controlled motion to prevent injury.
