1. Start with feet hip-width apart, a dumbbell in each hand, palms facing the body.

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

3. Explosively extend the hips and knees to drive the dumbbells up, keeping the arms straight.

4. As the dumbbells reach chest height, rotate the elbows to catch the dumbbells in a front rack position.

5. Quickly dip the hips and knees to absorb the momentum of the dumbbells.

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

7. Lower the dumbbells back to the starting position.