Stand with your feet hip width apart, holding a plate between your legs. Keep your core braced and your gaze straight ahead as you lean forward, bending at the knee and hingeing your hips back until the plate is hovering just a few inches off the floor. This is your start position. Begin the movement by extending at the knees and hips, then driving yourself up as you pull the plate up. At the top, rotate your wrist so the plate flips to the other side of your hand. Bend at the knees again with a slight lowering of the hips then drive yourself back up to create momentum. Drive the plate straight up overhead. Carefully reverse the movement, bringing the plate back to the floor. Repeat for the required number of reps (or time).