Dumbbell Squat to Overhead Press
A dumbbell squat with the bells at the shoulders, then a separate press overhead once standing; unlike a thruster, the legs finish before the arms start.
How to do it
Setup
Feet shoulder-width, a dumbbell held at each shoulder, elbows under the bells.
Steps
- Squat to parallel with the bells resting at the shoulders.
- Stand all the way up, THEN press both bells overhead.
- Lower the bells to the shoulders before the next squat.
Common mistakes
Driving the press with the legs: that is a thruster; stand still, then press. Arching the lower back overhead: brace and squeeze the glutes. Letting the elbows flare in the squat: keep them under the bells.
Breathing
Inhale down, exhale standing, then again on the press.
