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

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

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

4. Drop under the dumbbell into a squat.

5. Catch the dumbbell overhead, keeping your elbow close to your body palm facing each inward

6. Stand up with the dumbbell overhead, arm straight.

7. Lower the dumbbells back to the starting position.