I once asked a weight lifting coach that if he had to pick one weight conditioning exercise to do for the rest of his life, and he was not allowed to do any other, what exercise would he pick? The answer was the Front Squat Press.
When you do a front squat press, you are truly doing a total body weight and cardio workout. You are working your glutes, quads and hamstrings throughout the squat, and your shoulders and arms while doing the press. Your core is constantly activated and working hard the whole time.
1-Start standing straight, barbell in hands, resting at your waist.
2-Bend your elbows your hands come up in front of your shoulders and your forearms are facing away from your body. It is very important to keep your wrists active and in line with your forearms. Letting your wrists extend too far backwards is going to cause a lot of unnecessary pain and strain!
3-With your legs about hip width apart, come down into a squat. Stay pushing into your heels, keeping your knees behind your toes. Stop when your thighs are parallel to the floor.
4-As you push through your heels to come back up to standing, exhale and begin to press the barbell overhead. Again, stay in your heels, as this will provide stability. Really flex your core-this will prevent you from arching your back and help you maintain the shoulder press.
5-Slowly hinge your elbows back down in front of you to the starting position, resting the barbell at chest level.
Repeat this exercise 8-10 times.
Congrats! You just worked everything!