Squat to Overhead Press: An All-Over Exercise

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