1. Stand with feet hip-width apart, holding a dumbbell in each hand.

2. Hinge at the hips, keeping the back flat, tapping one end of the dumbbells to the ground.

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

4. Drop under the dumbbells into a full squat, keeping the chest up.

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

6. Stand up with the dumbbells in the front rack position to complete the lift.

7. Lower the dumbbells back to the starting position and repeat.