Front Squat to Overhead Press

Place a barbell in a rack at approximately shoulder-height. Grip the bar with hands approximately shoulder-width apart and dip under the bar to bring it off the rack and step backwards and let it rest across the front of the shoulders so that the palms are facing the ceiling and the elbows are pointed straight ahead. Keep the back straight while squatting down, holding the weight on the front of the shoulders. When returning to the standing position press the feet into the ground and quickly extend both arms to press the barbell overhead. Return the weight to the shoulders with control and repeat.