Dumbbell Thruster

Hold a dumbbell in each hand at shoulder height, palms facing each other, elbows down. Squat down fully, then drive up through your legs and punch both dumbbells straight overhead as your legs finish extending, letting the two movements blend into one. Dumbbells let each arm find its own line to lock out overhead, which is often easier on the shoulders than a fixed bar path if your mobility differs side to side. Keep the dumbbells stacked over your wrists at the top rather than letting them drift forward. Bring them back to your shoulders under control as you drop into the next squat, rather than dropping them and re-catching the rack position.