Technique
Hold dumbbells at shoulder level. Perform a front squat, then explosively drive up while pressing dumbbells overhead. Lower dumbbells to shoulders and repeat.
A compound exercise that combines a front squat with an overhead press, developing full-body strength and power in one fluid movement.
Hold dumbbells at shoulder level. Perform a front squat, then explosively drive up while pressing dumbbells overhead. Lower dumbbells to shoulders and repeat.
Stand with feet shoulder-width apart, holding dumbbells at shoulder level with elbows bent.
Return to starting position with dumbbells at shoulder level, ready for the next repetition.
Squat deep, explode upward, press overhead, control descent, maintain core tension
Poor squat depth, weak overhead press, loss of balance, poor coordination, incomplete movement
Increase dumbbell weight, add tempo variations, perform single-arm version, add resistance bands
Use lighter dumbbells, separate squat and press, practice form, use bodyweight first
Maintain proper form throughout the movement. Keep core engaged to protect the spine. Stop if you experience shoulder, back, or knee pain.