Squat with Arm Raise

In this video I am demonstrating the squat with arm raise exercise. This is great for strengthening the back and glutes as well as the arms and upper back. Instructions: 1) Stand with your feet hip width apart or slightly wider. Toes should point forward or slightly out to the sides. Hold on to a weight in each hand starting with them at your sides (kettle bells, hand weights, full water bottles, etc). 2) Get tall spine posture and engage your deep core. 3) Keeping your tall posture and core engagement, hinge at the hips so your buttock goes backward and your torso tilts forward slightly. Slowly squat down as you inhale. Make sure your knees track over the middle of the foot with equal weight in both feet. Go as low as you can comfortably. 4) Exhale, and bring yourself out of the squat back into standing. Think about squeezing the glutes as you come up without thrusting your pelvis forward. 5) Arm options: -Curl the weights up in a biceps curl AFTER the squat. -Raise the weights out in front of your body keeping the elbows straight AFTER the squat. -Press the weights overhead AFTER the squat. Repeat exercise as prescribed by your physical therapist. TIPS: -Keep equal weight in both feet and avoid shifting your weight to favor one leg. Use a mirror to monitor if you cannot tell. -Keep your weight distributed equally between your heels and the toes. -You can make this harder by using a heavier weight. -You can make this easier by using a smaller weight. -With the arm raise, make sure to keep your shoulder blades locked in down and back towards your buttocks at all times. DISCLAIMER: This video is not to be used as medical advice or a treatment plan, and is intended for general education and demonstration purposes only. This video should not be used to self diagnose or self treat any medical or physical condition. Consult with your healthcare professional before attempting any exercise program. If any exercise promotes pain, refrain from performing that exercise and seek professional medical attention