- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.
- Hold dumbbells at thighs with slight knee bend and flat back.
- Pull dumbbells to shoulders explosively, catching them in partial squat.
- Stand tall and press overhead until arms are fully extended.
- Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
- Catch dumbbell at shoulder height with knees slightly bent.
- Press overhead until arm fully extends, then lower under control.
- Hold dumbbell in one hand at thigh level with slight knee bend.
- Pull dumbbell upward explosively to shoulder, catching it smoothly.
- Press overhead, fully extending arm, then return to start position.
