The squat and the single-arm overhead press are both classic strength builders. But if you want to shake up your routine, try combining them into one muscle-pumping, performance-boosting move. The hybrid exercise blends the two movements together so you flow from one plane of movement to another -- up and down -- with no distinct pause in between. The explosive sequence mimics the unpredictability of sports, helping you move with more agility and quickness, explains James Sjostrom, owner of CrossFit NRG in Salt Lake City, Utah, and creator of 4-Week Body Fat Detonator. Plus, it increases your leg power, core stability, and shoulder strength, making you stronger in just about every exercise you do, he says.

Ready to try it? Watch the video below to learn how to perform the single-arm dumbbell squat to press with perfect form.

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Boost your gains by downsizing your workout with The One Dumbbell Workout.

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