1. Start with feet shoulder-width apart, a dumbbell on the ground between your feet. 2. Hinge at the hips and bend the knees to grip the dumbbell with one hand. 3. Explosively extend the hips and knees while pulling the dumbbell vertically. 4. As the dumbbell reaches chest height, quickly drop under it and catch it overhead with a locked-out arm. 5. Stand up fully before lowering the dumbbell back to the ground and switching hands.