Barbell Thruster

Hold a barbell across the front of your shoulders in a front rack, elbows up, hands just outside shoulder-width. Drop into a full squat, then use the drive out of the bottom to send the bar straight overhead in one continuous motion, letting the squat and the press blend into a single movement instead of two separate ones. Your legs supply most of the power; the press at the top is really just guiding the bar through the path your legs already created. Land the bar overhead with your arms fully extended and your ribs stacked over your hips rather than leaning back to get it there. Lower the bar back to your shoulders as you drop straight into the next squat.