How to perform it

1. 1

   Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.

2. 2

   Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.

3. 3

   Lower the dumbbell towards the ground, keeping it close to your body.

4. 4

   Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.

5. 5

   As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.

6. 6

   Catch the dumbbell overhead with a slight bend in your knees and hips.

7. 7

   Lower the dumbbell back down to the starting position in a controlled manner.

8. 8

   Repeat for the desired number of repetitions, then switch to the other arm.

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