Dumbbell Swing to Squat and Press

How to perform it

Step-by-step instructions

1. 01Stand holding one dumbbell in each hand, brace your trunk, and hinge to swing both weights back between your legs.
2. 02Drive your hips forward and guide the dumbbells smoothly into a shoulder-rack position.
3. 03Set your feet and descend into a controlled squat with your chest lifted and knees aligned.
4. 04Drive out of the squat and continue into an overhead press until both elbows lock.
5. 05Lower the dumbbells to your shoulders, guide them into the next hinge, and repeat under control.