Stand tall with your feet hip width apart with a dumbbell on the floor between your legs. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead. Explosively lift the dumbbell by extending your hips and knees and allowing the dumbbell to travel along upward and close to your body. Bend your working elbow so as to allow your arm to fully extend overhead, still gripping the dumbbell firmly. Reverse the movement to bring the dumbbell back down to the floor then repeat the sequence on the other side. Continue alternating arms for the required number of reps (or time).