Squat – Bicep Curl – Overhead Press

This is an example of an exercise that you’ll learn during my seminar “Resistance Combo Sequence Exercises”. Resistance Combo Sequence Exercises integrate multiple movements and multiple muscle groups into one exercise. All of these exercises are advanced and should not be integrated into your workout until you have mastered each individual component of the exercise.

That being said the Squat – Bicep Curl – Overhead Press is amongst the most basic you’ll learn during the seminar.

The actual start position is simple, stand with your feet about hip width apart and your toes pointing forward. Hold a dumbbell in each hand with your palms facing each other. From this actual start position lower your upper body with your legs to the Start Position in the picture above.

As you lower yourself to the Start Position there are several things you should focus on to perform a squat correctly. One your hips (butt) should begin the decent toward the ground by moving backwards. Imagine that there is a chair behind you. If you lower your hips straight down you will never find the chair with your butt. Second you should counter balance your hips moving backwards by leaning forward at the waist (if you don’t you’ll fall backwards). Third your knees should stay over your feet. It’s OK if they move forward a little but they should not move in front of your toes. And your chest should remain upright facing forward (not toward the ground).

You should inhale as you lower your body.

The goal at the Start Position is to lower your body until your thighs are parallel with the ground.

As you stand up and move to the Second Position most of the weight should be pressed through your heals. You should exhale. Your knees, hips, and back should all return to the start position simultaneously. During this movement perform a dumbbell bicep curl. Bring the dumbbell up to your collar bone, by rotating at your elbows only (your upper arms should remain at your side).

From the Second Position press your hands to the ceiling and rotate your palms so that the are facing forward at the Finish Position. At the Finish Position your hands should be directly over your head (not in front of or behind).

Lower the dumbbells to the Second Position.

Lower the dumbbells to the Start Position as you simultaneously lower your upper body into the next squat and return to the Start Position in the picture above. Continue to repeat this sequence until you complete your set.