It combines two fundamental exercises – the squat and the overhead press – and requires strength, endurance and postural control.
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.
medicine ball at chest height, set the shoulders and engage the core.
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.
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
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: