September 14, 2015

How To Do A Squat-Curl-Press Exercise

Happy Monday!

I had a great weekend, and I hope you did too.

I’ve been very busy coaching clients and finishing the final round of filming for our new HLC 1 on-line program, which we are all very excited about.

If you want to be notified of our launch, feel free to register to be on the CHEK Institute mailing list at

By the time Saturday rolled around, I was practically begging for some Dr. Quiet time.

Saturday, Angie and I came up to the heaven house to mix some Dr. Happy time with Dr. Quiet time.

We both worked on our current paintings and enjoyed being at the Heaven house without any work objectives.

After painting, we headed out for a massage, which both of us were really ready for! By the end of the day Saturday, I was feeling a great sense of “decompression.”

Penny enjoyed a lazy day at home Saturday, and was busy teaching her exercise class at the Encinitas YMCA and shopping on Sunday.

My work can be intense at times due to managing clients and the constant need for my creative output in the development of all sorts of things from marketing pieces, to articles, books, audios, video work, specific research, and more…

When Sunday morning rolled around, I realized my plan of working out in my home gym, and doing some cleanup work in my rock garden wasn’t what my body-mind wanted, or needed most…

Dr. Quiet stepped in to remind me of what “tai-chi” means… I listened…

I spent the entire day relaxing in my back yard reading a great book on the correlations between alchemy and psychic individuation in human beings.

By the end of the day, a joyful exuberance for life, and a sense of readiness to be back at work naturally arose in me, which was lovely to experience.

Many of the aches and pains from my previous week of weightlifting healed up nicely, and I was ready to get into the gym for a good solid lunge and medicine ball workout today.

The spirit of tai chi, once again, did a great job of reminding me of the importance of “do nothing”, which for me, means expressing myself only in the ways that feel nourishing and joyful.

This is a lesson I’ve explored over and over, and each time, I gain a little more awareness, and respect for the beauty of unbound play, rest, and letting go of preconceived plans.

It is amazing how much levity can come from a day or two of letting go of schedules, and just being with yourself in the ways that nourish your soul.

Dr. Quiet is the Chief Physician, but as Chief, always speaks softly until we don’t listen and more volume is needed to catch our attention.

Sometimes, that volume is the discomfort we create in our own lives and ourselves by being to outwardly focused.

Life is forever our Great Teacher, but she speaks her truths to our “inside”…we often “hear” but tend not to “listen” to Dr. Quiet, so like a patient mother, she lets us experience exactly what we are creating as she patiently waits for us.

In my blog today, I’ll share: My video blog, which gives instruction on how to use one of my favorite exercises, the Squat-Curl-Press, and Show-n-Tell 🙂

How To Do A Squat-Curl-Press Exercise

The Squat-Curl-Press (SCP) is an exercise I created long ago when I was doing a lot of creative work and testing of different exercise methods. It is a very powerful exercise because of its wide range of applications.

This is a complex exercise that includes three exercises in one, and is great for times when you are in a hurry and need an effective, but “quick” workout.

The exercise is a compound construction of three different exercises:

  • A squat or deadlift pattern (depending on how technical you want to get)
  • A biceps curl
  • An overhead press

Because a lot of energy is spent in a short time, the exercise is ideal for getting a lot accomplished in the gym when time is an issue.

In my video blog today, I take you through the set-up, breathing, and execution of the SCP.

I show how the exercise can be used for varying purposes, from pumping and breathing, to bodybuilding, to functional strength training.

In the beginning of this (approximately 10:00) video, I explain why I prefer using a sumo stance over a conventional stance with this exercise.

Personally, I don’t worry too much about a little rounding in the low back when I’m doing this exercise because I know my spine is healthy and can use the ligament conditioning.

Others who are not sure of the health of their spine, and/or who don’t have significant experience with weightlifting should reduce the depth of the squat portion to what they can do while holding a neutral lumbar curve; going to a straight spine is generally acceptable, but typically, you will go to a straight spine even when you think you are holding a curve, so keep that in mind.

I hope you enjoy learning to use the SCP exercise:


1. The Gym Instructor Series (DVDs)
2. Strong-N-Stable (DVD set)
3. Movement That Matters (book)
4. CHEK Exercise Coach Advanced Training Program

Show-N-Tell with Paul!

I recently received this beautiful painting of a Native American Indian Chief from our CHEK Europe & CHEK Academy Partners, Gavin and Gabby Jennings.

It was a belated Birthday gift, and needless to say, I was very happy to have such a beautiful gift.

“The Chief” archetype certainly is alive in my life, and I can tell you from plenty of experience, being a Chief is no walk in the park…

Gavin really loves it here at my Heaven House location, and the painting gives you the same expansive, open feeling you get being here on our property.

May ALL Heaven Chief painting
There is a beautiful message below the painting, which you can see above (click on the image to see the whole prayer).

I love this message so much, I felt the painting’s home was at the front entrance of the house – I love knowing my guests are welcomed in with such a beautiful message.

Thank you again Gavin, Gabby (and little Sabrina)! I will think of you every time I walk in the door.

I hope you’ve enjoyed my blog today.

Enjoy your week, and I’ll look forward to sharing more with you next week.

Love and chi,
Paul Chek