Squat with Overhead D.B. Press

This movement can be performed with a barbell, dumbbells, a medicine ball or tubing. Begin with weight held at the height of the shoulders. Then, squat down to a bench or box at a height level with the back of your knees (more advanced versions such as a Crossfit type "Thruster" require lifter to squat below parallel with their thighs but I do not typically recommend this for general population). When squatting, take care to keep your knees pushed out (you should keep the center of your kneecap pushed out as wide as your stance). Remember to keep your chin up, eyes forward and exhale as you stand.