Squat to Press (Band)

Full-body compound exercise combining a squat with an overhead press using a resistance band.

Instructions

1. Stand with feet shoulder-width apart, standing on a resistance band with both feet.
2. Hold both ends of the band at shoulder height, with elbows bent at 90 degrees.
3. Perform a full squat descent by bending your knees and pushing your hips back.
4. Drive through your heels to return to standing position explosively.
5. Immediately transition into an overhead press, extending the band upward.
6. Press the band overhead until your arms are nearly straight, squeezing your shoulders.
7. Lower the band back to shoulder height and repeat the entire movement pattern.

Tips

• Maintain a controlled tempo throughout both the squat and press portions
• Keep your core tight to stabilize your spine during the overhead pressing movement
• Use the momentum from the squat to assist with the overhead press
• Keep your chest up and avoid excessive forward lean during the squat
• Breathe out during the press, breathe in during the squat descent