Squat with Chest Press

To do the Squat with Chest Press, stand with your feet about shoulder-width apart and a dumbbell, plate weight, sandbag or even a kettlebell held in both hands up at your chest. Do not shrug your shoulders as you hold the weight.

Then squat down, sitting your butt back as you keep your chest up. Sit back in your heels as you squat to parallel or below. Holding this squat, press the weight straight out from your chest. Fully extend your arms without shrugging your shoulders or rounding forward. Stay low and balanced in the squat as you slowly extend then bring the weight back in.

Once the weight is back in at your chest, stand up. Squeeze your glutes at the top and then repeat, sinking back into the squat before pressing the weight back out.

Do not rush this move!