1. Start with feet shoulder-width apart, toes slightly pointed out, and the dumbbell on the ground between the feet.

2. Hinge at the hips and knees to grab the dumbbell with an overhand grip.

3. Drive through the heels to stand up and explosively extend the hips, knees, and ankles.

4. As the dumbbell rises, shrug the shoulders and pull the elbows high and outside.

5. As the dumbbell reaches its highest point, quickly drop into a partial squat and catch the dumbbell in the overhead position.

6. Stand with the dumbbell overhead to complete the lift.