1. Start with feet hip-width apart, holding dumbbells at your sides.

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

3. Lower the dumbbells down at your sides, tapping one end of the dumbbell to the floor.

4. Explosively extend the hips and knees, propelling the dumbbells upward.

5. Drop under the dumbbells into a partial squat.

6. Catch the dumbbells in the front rack position with the elbows pointing forward.

7. Stand up with the dumbbells on your shoulder to complete the rep.