1. Start in a standing position with a dumbbell in each hand, arms extended and palms inward.

2. Hinge at the hips, keeping your back flat and chest up.

3. Explosively extend the hips and knees to drive the dumbbells up to shoulder height.

4. Once the hips and knees are fully extended, keep them extended; do not re-bend the knees.

5. Catch the dumbbells in the racked position, elbows bent and close to the body.

6. Lower the dumbbells back to the starting position.