• Beginner Functional Strength
Squat-to-Press
Why This Matters for Boxing
Level change with explosive extension. The squat is the level change; the press is the punch. This trains the full sequence of dropping your level and then extending a straight punch to the body.
How To Do It
- 1Hold dumbbells at shoulder height.
- 2Squat to parallel.
- 3Explode upward and press the weights overhead simultaneously.
- 4Lower back to start and repeat.
- 5One fluid motion — don't separate the squat and press.
Sets
3
Reps
12
Rest
45s
Pro Tips
- Think of it as one movement, not two.
- Use moderate weight — 15-25 lbs per dumbbell.
- This is a conditioning exercise as much as a strength one.