1. Stand with feet shoulder-width apart, holding the medicine ball in both hands at hip height.

2. Hinge at the hips and bend the knees to lower into a squat position, keeping the arms straight under you and holding the medicine ball.

3. Explosively extend the hips and knees to drive the medicine ball up and overhead.

4. As the ball reaches its peak, press the arms up and out, locking out the elbows.

5. Return to the starting position, controlling the ball as it descends.