Front Squat to Overhead Press

Instructions

1. 
   Use dumbbells or a barbell. If using dumbbells, hold them at shoulder level and stand with feet shoulder width. If using a barbell, assume a front rack position. Make sure your hips are open and your glutes are squeezed before pressing the bar or dumbbells overhead. Release and catch, immediately dropping into a squat.
2. 
   Push through your heels to stand, immediately pressing the weight overhead.