Exos | Formerly Core Performance

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Core Knowledge


Squat - Front to Press Dumbbell

Starting Position

  • Standing holding dumbbells on shoulders with elbows up


  • Initiating movement with hips, squat back and down until the thighs are parallel to the floor
  • Return to standing position by pushing through the hips and pressing dumbbells overhead
  • Return dumbbells to shoulders and repeat for prescribed number of repetitions

Coaching Keys

  • Keep weight on the heels
  • Keep chest and elbows up

You Should Feel It

  • Working the shoulders, glutes, hamstrings, and quads

Tags: Glutes, Upper Body Push, Hamstrings, Quadriceps, Shoulder, Power, Dumbbells, Lower Body Push, Strength