1. Hold a dumbbell in one arm at shoulder width in front of your thighs. Bend your hips and knees so that the dumbbell is just above your knees.
2. Now explosively extend your hips as if jumping while at the same time shrugging your shoulders and pulling the dumbbell straight up in front of your torso. As the dumbbell reaches chest level, bend your elbows and catch the dumbbell at shoulder level, with your upper arms parallel to the floor. (If you can't extend your arms all the way out, hold the dumbbell as shown at right.)
3. Then, immediately extend your arm straight upward and press the dumbbell up towards the ceiling.