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

2. Hinge at the hips, keeping the back flat and core engaged, lowering the dumbbell between your legs.

3. Explosively extend the hips and knees to propel the dumbbell upward.

4. As the dumbbell reaches the highest point, quickly drop under it and catch it in a partial squat position.

5. Stand up fully with the dumbbell overhead.

6. Lower the dumbbell back to the starting position.