Zak Sztor Personal Trainer & Nutritionist
Personal Trainer Randwick Exercise Of The Week-
“Squat Single Arm Press”
Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.
This is a full on all over body exercise, it works both lower and upper body simultaneously, and this exercise will challenge you physically whilst increasing your fitness threshold.
Promotes anaerobic environment
The Muscles Used While Doing The Squat & Single Arm Press
Lower body: Quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus femoris)Hamstrings.
Upper body: Core muscles, anterior deltoid, triceps brachii, supraspinatus, trapezius and serratus anterior.
How To Preform The Squat Single Arm Press Properly
Step 1:Hold a one dumbbell at your shoulders, standing with your feet hip-width apart.
Step 2:Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes.
Step 3:As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position.
The Correct Number Of Sets In the Gym
Muscular Endurance: Keep your repetitions greater than 12
Muscle Size (Hypertrophy): Keep the number of reps per set in the 6 – 12 range.
Strength and Power: Keep your repetitions less than 6 with each set.
Check out HERE for more exercises.