1. Start with feet hip-width apart, knees slightly bent, and back flat.

2. Reach down and grab the dumbbell with an overhand grip.

3. Explosively extend the hips, knees, and ankles while shrugging the shoulders and pulling the dumbbell up.

4. As the dumbbell reaches chest height, rotate the wrists and catch the dumbbell in the overhead position.

5. Lower the dumbbell back to the starting position.