• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    Tutorial: Medicine Ball Squat to Overhead Press

    17th June 2019
    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.

    HOW

    • 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.
    7-day trial Blog CTA

    WHY

    • 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.

    Did you like the tutorial for the medicine ball squat to overhead press? Here are more exercises:

    • Kinesis overhead press
    • TRX low press
    • Supported pull-up
    • Standing alternate low pull on the Kinesis Station
    • Deep squat long post
    • Med ball squat jump
    • Kinesis Station low pull
    • Assisted squat
    • Superfunctional hip mobility with a twist
    • Dumbbell lunge
    • Push-up hold
    • Barbell deadlift
    • Push-up plus
    • Barbell clean
    • TRX chest flye
    • Standing low pull on a Kinesis Station
    • Hanging twist
    • Kinesis deadlift
    • Superfunctional row
    • Push-up
    • Inverted jump
    • Bar hang

    Share
    0

    Recent posts

    muscle confusion
    26th September 2023

    What is muscle confusion and how can it help you?


    Weiterlesen
    how to start running
    20th September 2023

    How to start running — or restart after a break


    Weiterlesen
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Weiterlesen

    Recent Posts

    • What is muscle confusion and how can it help you?

      What is muscle confusion and how can it help you?

      26th September 2023
    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us
    This website uses cookies to improve your experience and measure performance. Personal data will be used for personalisation of ads and cookies may be used for personalised and personalised advertising. Learn more about that in our cookie policy and privacy policy. By clicking “I accept” you agree to the use of all cookies. If you refuse cookies the website will remain usable, but some services and functionalities may be blocked or may not work.I acceptI don’t accept