•• Intermediate Functional Strength
Goblet Squat to Press
Why This Matters for Boxing
Level change + extension pattern. Squat down (level change), then press up (punch extension). This is the exact movement pattern of a body jab: drop your level, fire the jab at the ribs, return to standing.
How To Do It
- 1Hold a dumbbell at chest height.
- 2Squat down to parallel.
- 3As you stand, press the weight overhead.
- 4Lower the weight back to chest and squat again.
- 5Each rep should be one fluid movement.
Sets
3
Reps
12
Rest
45s
Pro Tips
- Don't separate the squat and press — it's one movement.
- Think: level change → punch.
- Use moderate weight so you can do all 12 reps without breaking form.