Squat thrusters aka squat and presses are a fantastic full-body exercise that can be used to increase fitness, cardiovascular endurance, strength and sport-specific performance. This exercise is basically a front squat into an overhead push press movement. The athlete starts similar to a front squat, and after descending into the bottom of the squat they start to accelerate aggressively upwards using the legs and hips to drive the dumbbells up overhead into a shoulder press. Your trunk should remain braced throughout the entire movement, along with a straight back and your chest should stay lifted at the bottom position.

How to:

  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
  5. Do 3-4 sets of 8-15 reps