RDL Squat + Curl & Press

Learn how to perform an intense deadlift, squat, curl and press combo perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to RDL Squat + Curl & Press

Primary Muscles: Full Body

Equipment: Dumbbell

Trainer: Ashley Steele


  1. Stand with your feet shoulder-width apart holding a pair of dumbbells in front of your thighs.

  2. Push your hips back and down, allowing your torso to move forward as you slide the dumbbells downward along your thighs toward the ground. Hold the down-position briefly.

  3. Contract your glutes and hamstrings to elevate your trunk and return to the starting position. Pause, perform a squat, hold the down position briefly, and drive the feet into the ground to propel the body to the standing position.

  4. Curl the dumbbells toward the shoulders and press the dumbbells overhead with control. Return the weights to the hips until both arms are fully straight.

  5. This compound exercise combines an RDL, squat, curl and overhead press. Repeat the movements for the specified amount of time.

  6. You should feel this working the arms, glutes, hamstrings, quads, and shoulders.

Alternative Exercises:

RDL + Squat  Squat Thruster

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