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 in front of the body.

4. Catch the medicine ball in the front-rack position at the bottom of a squat.

5. Stand tall before lowering the medicine ball to the ground to initiate the next repetition.