1 - Stand with your feet about hip-width apart and place a dumbbell between your feet or hold it in one hand in front of your thighs.
2 - Hinge at your hips and bend your knees slightly, keeping your chest up, back neutral, and the dumbbell close to your body.
3 - Drive powerfully through your legs and hips, extending your ankles, knees, and hips while pulling the dumbbell upward.
4 - As the dumbbell rises, shrug and guide it close to your body, then quickly pull yourself under it.
5 - Catch the dumbbell locked out overhead while splitting your legs into a lunge stance, with your front knee bent and back knee slightly bent.
6 - Stabilize the dumbbell overhead with your core braced and arm fully extended, then recover by stepping your front foot back and back foot forward to stand tall.
7 - Lower the dumbbell under control and repeat for the desired number of repetitions before switching sides.
