Instructions
Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
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 from the squatting position and allow the dumbbell to travel along upward and close to your body.
As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.