• Start in proper squat position with hips back, feet slightly wider than hip width, toes pointed forward and chest and head up; hold dumbbell with both hands
• Explode up, keeping arms extended. Bring weight up, continuing to raise it directly over head
• Return to squat position
• Explode up, bringing weight up at 45-degree angle to left side of body, fully extending over head
• Return to squat position
• Explode up, bringing weight up at 45-degree angle to right side of body, fully extending over head
• Repeat sequence for specified reps with all three movements equaling one rep

Coaching Points: Focus on keeping good squat form, keeping toes pointed forward, head and chest up, back flat and hips back // Keep arms fully extended and weight as far away from body as possible // Stay controlled during explosion and when returning back to squat