1 - Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing inward and elbows pointing forward.
2 - Engage your core and keep your chest up as you initiate the squat by pushing your hips back and bending your knees.
3 - Lower yourself into a full squat until your thighs are parallel to or slightly below the floor, keeping your heels flat on the ground.
4 - Drive explosively through your heels to stand up, using the momentum to press both dumbbells overhead simultaneously.
5 - Fully extend your arms overhead at the top of the movement, locking out your elbows and keeping your core braced.
6 - Lower the dumbbells back to shoulder height as you descend into the next squat in one fluid, continuous motion.
7 - Repeat for the desired number of repetitions, maintaining controlled breathing and upright posture throughout.
