Dumbbell Alternating Thrusters

Take two dumbbells and pick them up and put them into the front racked position with the heads of the dumbbells resting on your shoulders. They should be in a neutral grip position with your palms facing each other. Squat down until you reach depth or until your elbows touch your thighs. Squat back up and use that momentum to help shoulder press one of the weights into the overhead position making sure to maintain the neutral grip. Lowe the weight back to the shoulder and then squat back down repeating this process but alternating your shoulder press each rep.