Tutorial: Medicine Ball Squat to Overhead Press

WHAT

The medicine ball squat to overhead press is a challenging whole-body exercise that develops strength and endurance.

It combines two fundamental exercises – the squat and the overhead press – and requires strength, endurance and postural control.

Grab a suitable weight medicine ball. As a guideline, aim for 5-10% of your bodyweight. Remember this is about developing strength-endurance, not just absolute strength. You should be thinking about quick, controlled movements.
Hold the medicine ball at chest height, set the shoulders and engage the core.
Begin by squatting, then as you return to standing, simultaneously press the medicine ball overhead. Aim for full hip extension and shoulder flexion, maintaining posture and balance.
Bring the medicine ball back to the chest on the way down to the next squat. Repeat for reps or time.

Don’t be surprised at how quickly your heart rate increases during this exercise. Blood is shunted quickly between the lower body movement (squat) and the upper body movement (press), placing a more substantial demand on the heart and lungs. For this reason, it’s a great exercise to perform when the time is limited or when you want to train your cardiovascular system without the need for traditional cardio machines.
This exercise is an excellent alternative to the thruster – done with a barbell in a front squat position. If the barbell is not available, or you cannot lift a loaded barbell, this is a great alternative.
While strength is an essential skill, everyday life will generally demand strength-endurance. Think of this as a lower level of force that you can sustain over more extended periods of time. Exercises like the medicine ball squat to overhead press will help develop your strength-endurance that can have very positive benefits for your daily life and health. Simple activities such as carrying children or shopping bags demand strength and postural control over more extended periods. Including strength-endurance exercises in your workouts regularly will quickly increase your fitness and work capacity.