1 - Stand with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and your shoulders relaxed.
2 - Begin the movement by hinging at your hips and bending your knees slightly. Lower the dumbbells towards the ground while keeping your back straight.
3 - In a fluid motion, explosively pull the dumbbells upwards by extending your hips and knees. As you lift the dumbbells, keep them close to your body.
4 - As the dumbbells reach chest height, quickly rotate your wrists and flip your palms to face upwards. Bend your elbows and bring the dumbbells up to your shoulders.
5 - As you catch the dumbbells, lower your body into a partial squat to absorb the force and maintain control of the weights. Your knees should be bent, and your hips pushed back.
6 - Push through your heels and stand up, fully extending your hips and knees. The dumbbells should be at shoulder height or slightly higher.
7 - Reverse the motion by lowering the dumbbells back to the starting position, hinging at your hips, and slightly bending your knees.
8 - Repeat the movement for the desired number of repetitions.
