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