Sumo Squat with Military Press
Holding Dumbbells in each hand at shoulder height, stand in a wide stance with your knees and toes turned out to a 45 degree angle.
Squat hinging from your hips first and envisioning sitting into a chair while keeping your body upright. Keep your knees over or slightly behind the toes and facing outwards (the direction of your toes) through the movement. Descend making a right angle with your knee or until you feel the inner thigh stretch but no lower than parallel to the ground. Keep your back straight and your core engaged. Rise, pushing through your heels and using your glutes. As you rise, push the dumbbells above your head and squeeze your glutes at the top. Repeat.
The Sumo Stance
Regular forward squats are a tricky exercise and often can be challenging for people to do correctly. A lot depends on you and how flexible you are in your ankles, hips, back etc. Taking the wider stance shifts emphasis of the exercise to your inner thighs and overall glute stabilization. Maintaining core tension and keeping a flat back is an important aspect of this exercise as is doing these slowly and in control.
Add in the Dumbbells
Some Common Faults
Keep a wider stance with your feet turned out and keep those knees pointed outwards. Too narrow a stance can force your knees to come over your toes when you lower towards the ground. With any squat, to protect your knees, make sure the knee does not go past your toes.
Start with lighter weights. Lifting with too heavy weights often causes your back to arch. Back off the weight and maintain a straight back and an engaged core. And extending your elbows too far (locking them) with weights overhead can cause a natural shoulder impingement.
Remember to keep your back upright. Hinge first at the hips and sit back instead of bending the knees first and leaning forward. Keep your head and neck in alignment when performing the press as well. It helps to think of "stand tall" when performing this exercise.
Give Sumo Squat a try!
With any exercise, be cautious starting an exercise that you may not be familiar with. Since the Sumo Squat with Military Press is a full body and multi-plane exercise it forces movements which may be a bit different than what you are used to. That's one of the reasons we like it. Slow down and pay attention to form and as with any strength exercise work to feel this exercise in your glutes, adductors, core and shoulders. Bring on the strong!