1. Start with feet shoulder-width apart, holding a dumbbell in one hand.

2. Hinge at the hips and lean forward to lower the dumbbell between your legs.

3. Keeping your back flat, explosively extend the hips and knees to propel the dumbbell upward

4. Keeping your hips and knees extended, finish the movement by pressing the dumbbell overhead, palm facing inward

5. Lower the dumbbell toward your shoulders and switch hands

6. Repeat the steps with the other arm