Dumbbell Thrusters

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing inward. Your elbows should be bent, and the dumbbells should rest just outside your shoulders. Begin the movement by performing a squat: lower your hips back and down, keeping your chest up, core engaged, and knees tracking over your toes. As you reach the bottom of the squat, explosively push through your heels to stand up, simultaneously pressing the dumbbells overhead until your arms are fully extended. Ensure your arms are straight and your biceps are close to your ears at the top of the movement. Lower the dumbbells back to shoulder height as you descend into the next squat.