Goblet Squat w Overhead Press (DB or KB)

Standing tall with feet slightly wider than hip width apart. Cradle the KB or DB in both hands at chest height with elbows tucked in. Hinge at the hips and soften the knees as you lower your bum towards the ground, aim to get your thighs at least parallel with the ground.  Drive through your heels as you ascend to the start position. In one fluid motion extend the elbow and lift the KB or DB directly above your head with elbows fully extended. Return the KB or DB to the start position and repeat. Aim for one continuous movement using your squat to assist your overhead press, rather than two distinct exercises.