1. Setup:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Keep your elbows slightly forward, your chest up, and your core engaged.

2. Squat:

Push your hips back and bend your knees to lower into a deep squat. Keep your weight in your heels, and ensure your knees track over your toes while maintaining a straight back.

3. Drive:

Explode upward by pushing through your heels and extending your hips and knees. Use this momentum to drive the dumbbells overhead in a press motion as you rise to a standing position.

4. Reset:

Lower the dumbbells back to shoulder height as you prepare to immediately drop into the next squat, maintaining a smooth, continuous flow.

Key Tips: Focus on keeping your chest up and your core tight throughout the movement. Use the power from your legs to assist the press, ensuring a fluid transition between the squat and overhead press. Avoid overextending your lower back at the top of the press.