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Exercise of the Week: Ball Squat, Curl, Overhead Press

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look ripped like a fighter, these exercises will get it done.

This week's exercise of the week is the Ball Squat, Curl to Overhead Press. This is a great total body exercise that strengthens your upper body, lower body, core muscles, balance-stabilization, and muscular endurance.

NOTE: this exercise requires a pair of dumbbells (light to begin with), and a stability ball. If you don't have any, you can replace with a pair of 16 ounce (1 lb.) water bottles, and just perform the repetitions in the air.

How to Perform:
  1. Begin with both feet forward and shoulder width apart, and knees over the toes. Position the ball in the low back region as shown.

  2. Lower into a squat position keeping a lower extremities in proper alignment.

  3. Stand to a fully upright position while contracting the gluteal muscles and quadriceps.

  4. Once stabilized, curl and press the dumbbells overhead until both arms are fully extended.

  5. Slowly returning to the start position And repeat.

  6. Use the weight that is light enough for you to perform the technique correctly.

  7. Begin with one set of 12 to 15 reps, increasing to three sets of 12 to 15 reps when you are ready.

If the exercise is too hard:

  • Reduce the weight (you can do them without weight also).

  • Reduce the amount of repetitions until you build up strength.

If the exercise is too easy:

  • Increase the weight.

  • Perform more repetitions, or perform for time (i.e., as many reps as possible within one minute).

  • Increase the speed in which you perform the repetitions safely.

Below is a video so you can perform the exercise with me. Let me know if you have any questions and Have Fun!

Also, if you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video.

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you. Here is the link: The Short Fight,

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Fit!


Lawrence Castanon,

Author, The Short Fight

Ball Squat, Curl to Overhead Press

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