Exercise of the Week: Squat and Curl with Rotating Press

I love combination exercises and not just because they save time, work multiple muscle groups (just like our bodies move in real life), improve coordination or make my clients cry. They also tend to raise the heart rate, offering a bonus calorie-burn to any strength training workout.

This squat and curl with a rotating press is a great example of just how efficient a combination exercise can be. There's a double squat, a double hammer curl and a rotating overhead press, targeting the legs, biceps, shoulders and core. The key is to avoid too much swinging (there may be a little momentum, depending on how fast you're going) by keeping the weights on the lighter side and focusing on each part of the exercise.

Do it right: Stand with the feet wide, toes out at an angle, holding dumbbells with palms facing in. Squat down and, as you press up, curl the weights into a hammer curl. Straighten the arms and lower into a squat. This time, when you press up, curl the weights up and then rotate to the right, pivoting on your feet while pressing the weights overhead. Repeat for 1-3 sets of 10-16 reps, alternating sides.

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