Dumbbell Thruster

Instructions

1. 
   Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level, elbows bent 90°.
2. 
   Lower into a squat, bringing weights forward to shoulder-height until your thighs are parallel to the floor.
3. 
   Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward. That's one rep.