Dumbbell Thruster

1. Start by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder level, palms facing each other.

2. Lower into a squat by pushing your hips back and bending your knees, keeping your back straight and your chest up.

3. Keep the dumbbells positioned at shoulder level throughout the squat.

4. Drive through your heels to extend your legs and explosively stand up, using the momentum to press the dumbbells overhead. Your arms should fully extend above your head while keeping the dumbbells parallel to each other.

5. Lower the dumbbells back to shoulder level as you simultaneously descend back into the squat position for the next repetition.

6. Repeat the movement for the desired number of reps and sets, ensuring that you maintain proper form throughout the exercise.

Make sure to always choose a weight that allows you to keep proper form and to complete the desired number of repetitions without compromising your posture or control of the dumbbells.

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