1. Starting Position:
- Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- Keep your arms bent at the elbows, bringing your hands to shoulder height with your palms facing out. This is your starting position.
2. Squatting Down:
- Engage your core and keep your chest lifted.
- Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
- Keep your weight balanced over your heels and ensure your knees don’t extend past your toes.
- Lower yourself until your thighs are parallel to the ground or as low as comfortable.
3. Overhead Press:
- As you reach the lowest point of your squat, prepare to transition into the overhead press.
- While standing up from the squat, extend your legs and push through your heels.
- Simultaneously, raise your arms overhead, keeping your elbows slightly in front of your ears. Your arms should be straight above your head at the top of the movement.
4. Returning to Start:
- Lower your arms back to shoulder height as you descend into the next squat.
- Repeat the movement for the specified number of repetitions.
Tips:
- Maintain good posture throughout the exercise; avoid rounding your back.
- Keep your head in a neutral position, looking straight ahead.
- If you experience any discomfort in your knees or back, adjust your range of motion accordingly.
