Dumbbell Boxer Punch To Dumbbell Squat

How To Do A Dumbbell Boxer Punch To Dumbbell Squat Correctly

The Dumbbell Boxer Punch To Dumbbell Squat is an excellent exercise combo to warm up the entire body and really target the shoulders, glutes, quadriceps, and hamstrings.

To get started:

1. Hold a pair of dumbbells in each hand by your sides.
2. With a palms facing in neutral grip, bend your elbows until the dumbbells are in front of your chest.
3. Then extend one arm forward in a punching motion, while turning your palm down during the punching sequence.
4. Alternate back and forth between the right and left arms.
5. Repeat for 10-20 reps per arm.
6. Once you hit your rep goal, immediately move into dumbbell squats, by taking a slightly wider than hip width stance, and with a neutral, palms facing in grip, hold a dumbbell in each arm down by your sides.
7. Begin the movement by bending at the hips, then your knees, as you lower your body until your thighs are parallel to the floor.
8. Ensure your chest is up and maintain a natural arch in your lower back.
9. Once your thighs are parallel, press your feet through the ground to rise back up to standing.
10. Repeat for 10-20 squats.
11. That’s one set.

Primary Muscles Worked

Other Variations

• Dumbbell Boxer Punch
• Dumbbell Squat