1. Start with feet hip-width apart, toes slightly pointed out, and a dumbbell in each hand.

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

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

4. Drop under the dumbbells into a squat, jumping feet slightly outward.

5. Catch the dumbbells in a front rack position with elbows up and palms facing each other.

6. Stand up with the dumbbells in the front rack position.

7. Lower the dumbbells back to the starting position.