1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your knees slightly and lower the dumbbells down to just above your knees. In one fluid motion, fire your legs and glutes to explosively straighten your hips and shrug your shoulders as you bring the dumbbells up to shoulder height.
2. Keeping the dumbbells at shoulder level, sit back with your hips and lower your body as far as you can without losing the arch in your lower back. Fire your legs and stand back up, making sure your knees don't collapse inward as you lift.
3. From the squat position, straighten your legs and explosively press your arms up over your head. Return to the starting position. That's one rep.