Skip Nav

How to Do a Burpee Squat Press

This Is the Total-Body Strengthening Exercise You Should Be Doing More of in 2019

If you're goal is to get stronger and build lean muscle, you're definitely going to need to start lifting weights. If you aren't sure where to get started, follow this four-week strength training workout plan.

Shameless plug aside, one move I highly recommend incorporating into your strength workouts is the burpee squat press. The name says it all, but just in case you weren't sure, it's intense. To be clear: intense but not impossible. Because it's a compound exercise, a multi-joint movement that works large groups of muscles, it will help you burn fat and build muscle. Continue reading to learn how to do the burpee squat press.

How to Do a Burpee Squat Press

  • Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
  • Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee.
  • With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
  • Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
  • This counts as one rep. Complete three sets of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett
Latest Health & Fitness