Stand tall with a neutral spine and your feet slightly wider than shoulder width apart. Hold a dumbbell in each hand at your sides. With a slight bend in your knee, hinge your hips back slightly and tip your torso forwards a few inches, keeping a neutral spine throughout. Keep your arms extended with the dumbbells by your thighs. This is your start position. In one explosive movement, thrust your hips forward. At the same time pull the dumbbells up along your body and at the top, rotate your wrists quickly, pushing your elbows up, so you finish with each dumbbell resting atop your shoulders. Then bend your knees slightly, extend and use the momentum to push the dumbbells up and directly over your head by extending your arms. Reverse the movement to return with control to the start position, inhaling as you do so. Repeat for the required number of reps (or time).