Medicine Ball Squat and Press

Hold a medicine ball at your chest and squat down, keeping your weight through your heels and your chest up over your hips. As you drive up out of the squat, use that upward momentum to press the ball overhead in one continuous motion, so your legs and arms link into a single fluid movement rather than two separate exercises. Lower the ball back to your chest as you sink into the next squat, timing the catch with your descent. Keep your core braced throughout so your lower back doesn't take over as your arms extend overhead. The squat should generate real drive -- a weak dip won't give your press anything to work with.