Ball Squat Curl To Press - Videos And Instructions

Ball squat curl to press is a great beginner's exercise which works your whole body. It shapes your lower and upper body as well as improving your stability.

Here you'll find three stages of this total body exercise.

Stage 1

Stage 2

Stage 3

Follow the progression step by step without skipping any, especially if you're a raw beginner. For example, do stage 2 only after you can do stage 1 comfortably and so on.

You'll need dumbbells and a stability ball to perform this exercise. Good luck!

Ball Squat Curl To Press Stage 1

Get the dumbbells and stability ball ready. Watch the video below. The text version is underneath the video if you need it.


  1. Lean against a wall, with a stability ball between your lower back and the wall.
  2. Hold a pair of dumbbells at your sides. This is your starting position.
  3. Squat down slowly.
  4. Squeezing your buttocks, stand back up slowly.
  5. Then lift your dumbbells squeezing your biceps (muscles at the front of your upper arms).
  6. Then press your dumbbells up, your palms facing each other.
  7. Reverse the movement and come back to the starting point.
  8. Repeat the number of times recommended in your program.

Once you can do this exercise comfortably, try stage 2 to challenge yourself further.

Ball Squat Curl To Press Stage 2

The movement is the same as in stage 1, except this time you'll be alternating your arms instead of using them simultaneously. This way of alternating arms challenges your core further and improves your stability even more. See the video.

Once you can do stage 2 with no problems, try stage 3 which will train your body harder.

Ball Squat Curl To Press Stage 3

This time, you'll be using only one arm, with one dumbbell. So, your body will have to work harder to stabilize yourself with an unbalanced load. Your midsection muscles will be challenged as they're forced to prevent you from falling over. This gives you an all-round opportunity to improve your body shape and fitness.

As I mentioned before, this way of training with an offset load mimics real-life situtations. Why? How often do you carry equal weight in each hand? Think of all the hand bags, shopping bags, laptop bags etc that you carry. Most of the time, you're working with unbalanced loads in real-life situations. So, it makes sense to train your body with offset loads from time to time.

Anyway, see the video to make sure you get this exercise right.

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