Stop Wasting Time: How to Build Real Fitness with Just 5 Essential Compound Movements

5. The Overhead Press with Squat (Thruster)
The Overhead Press with Squat (commonly known as the Thruster) is a highly compound movement that engages the shoulders, legs, and core simultaneously. Proper execution of this exercise dramatically improves body coordination and balance. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward (or inward, depending on comfort). Keep your chest high and your core tight. Initiate the squat by pushing your hips back. Bend your knees and descend until your thighs are parallel to the floor or as low as is comfortable. Drive up from your heels and mid-foot. As you return to a standing position, simultaneously and forcefully press the dumbbells overhead. At the highest point, your legs and arms should be completely straight. Then, with control, return the dumbbells to the starting position at your sides (or shoulders) and begin the next repetition.