1. Start with feet shoulder-width apart, holding a dumbbell in one hand. 2. Hinge at the hips and bend the knees to bring the dumbbell to mid-shin. 3. Explosively extend hips and knees, shrugging the dumbbell up. 4. Rotate under the dumbbell and catch it at the shoulder in a partial squat. 5. Dip slightly and drive upward to press the dumbbell overhead. 6. Lower the dumbbell to the shoulder, then to the starting position, and switch arms.