Exercise of the Week - Squat, Curl and Press

:exercise.about.com

2012/08/14

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The squat, curl and press is one of my favorite ways to work both the upper and lower body at the same time. Yes, it's a hard one to be sure, but it's perfect for working the legs, core, arms and shoulders in one killer exercise. As a bonus, it elevates the heart rate, giving you some cardio with your strength training. How could you ask for more?

The key to keeping this move safe and effective is to keep the abs engaged and use your legs to push yourself up rather than your back. Because the squat is very low, those with knee issues may want to modify this move and stay up a little higher...or skip it completely if you feel any pain.

Do it right: Hold weights and stand on the right foot with the left foot just behind you, resting on the toe. Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted. Curl the weights up in a biceps curl and then press the weights overhead as you push to a standing position, keeping the emphasis on the right leg. Lower the weights and repeat for 10-16 reps before switching sides.