1 - Stand with your feet shoulder-width apart, holding a dumbbell in each hand (or a single dumbbell) with a neutral grip, arms hanging in front of your thighs.
2 - Hinge at the hips and slightly bend your knees, lowering the dumbbells just below knee level while keeping your back flat and chest up.
3 - Explosively drive through your hips and legs, extending your body upward as if jumping, generating momentum to pull the dumbbells upward.
4 - As the dumbbells rise to shoulder height, rapidly drop under them by bending your knees and rotating your elbows forward and under the dumbbells.
5 - Catch the dumbbells at shoulder level in a front rack position with your elbows pointing forward and palms facing inward or upward.
6 - Stand tall to full hip and knee extension, stabilizing the dumbbells in the front rack position.
7 - Lower the dumbbells back to the starting position in a controlled manner and repeat for the desired number of repetitions.
