In one motion, squat, then drive through heels to stand up and press weights overhead, stopping when arms are straight. Reverse movement to return to start. That's 1 rep. Complete 10 reps.

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Mimic the same setup indicated above, only when you drive through the bottom of the squat, explosively stand and press the kettlebell overhead.

I like to perform a wall sit squat (squatting against a wall), then lift my arms overhead and press them into the wall behind me, pause, lower and repeat. Notice how your spine, upper back and ...