1. Stand with feet hip-width apart, with dumbbells in the front rack position.

2. Dip slightly by bending the knees and hips, keeping the torso upright.

3. Explosively extend the legs and hips while pressing the dumbbells overhead.

4. Lock out the arms, keeping the elbows close to the head and palms facing inward.

5. Lower the dumbbells back to shoulder level.

6. Repeat.