The Squat to Overhead Press (a.k.a. Thrusters) is a great total body compound exercise that will hit the upper and lower body as well as the core. And, as a nice little extra perk, it will also give your heart rate a run for its money.
While the Squat to Overhead Press can be done with a barbell, we suggest you first start off with a pair of dumbbells or kettlebells to get acclimated to the exercise.
How To Do Them:
- Hold a pair of dumbbells next to your shoulders, and stand with your feet shoulder-width apart
- Squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go)
- As you lower yourself, maintain good control and stabilize through the core
- Push your body up from the squat as you press the dumbbells directly above your shoulders. Your biceps should be by your ears
- Slowly lower the weights to the start position and repeat
Helpful Tips:
- Start out light with the dumbbells to assure you have good range of motion and perfect form
- Breathe in as you lower yourself into the squat position and out as you push yourself up and press the dumbbells overhead
- Squat slowly but try to explode up as you move into the press portion
- Be sure to keep good foot position (shoulder-width apart) with your heels into the floor