1. Start with feet hip-width apart, toes slightly pointed out, and the dumbbells in the racked position at the shoulders.

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. Quickly drop into a partial squat under the dumbbells with arms locked out straight overhead.

5. Stand up with the dumbbells overhead to complete the rep.

6. Lower the dumbbells back to the front rack position and repeat.