Squat as well as extension and flexion of the arms ► squat & shoulder press

Individual work

Squat in a low position with your feet pointing slightly outwards, holding a weighted disc between your legs with your arms stretched out (disc horizontal to the floor). When squatting, look forwards in a neutral position and ensure that you do not lose stability in your back. From the squat position, straighten your legs to stand upright and simultaneously bend your arms to move the upper edge of the weight disc to approximately chin height (elbows close to the body, forearms pointing upwards, disc aligned horizontally to the floor). Then extend your arms overhead (hold them up), keeping the disc horizontal to the floor. Under certain circumstances, the weight can also be pushed upwards in a fluid movement in order to benefit from the momentum of the legs (thruster). Reverse the sequence of movements to return to the starting position in the squat.

Attetion:
Distribute the weight over the entire foot, push the knees outwards (do not tilt inwards). Always make sure your back is straight (torso tension).

Lighten:
Less weight.

Harden:
More weight.

1 weight disc