1. Start with feet shoulder-width apart, wiht a dumbbell on the ground between your feet.

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

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

4. Drop under the dumbbell into a squat, catching the dumbbell overhead with the arm locked out.

5. Stand up with the dumbbell locked out overhead to complete the lift.

6. Lower the dumbbells back to the ground and repeat with the other arm.