Start with dumbbells on the floor in front or at your sides. Stand hip-width, hinge at hips, bend knees, and grip dumbbells like a deadlift. Keep chest up, spine neutral, shoulders back. Drive through feet, extend hips and knees to lift dumbbells. As weights pass knees, shrug and pull elbows forward to catch dumbbells at shoulders in a quarter squat. Brace core, tuck pelvis slightly, and press dumbbells overhead to lockout. Lower back to shoulders, then hinge hips to return weights down.
Keep dumbbells close to your body, not drifting forward. Maintain a straight upper back, avoid rounding. Stay balanced on your heels, not toes. Use a grip just wider than shoulder-width. Tuck elbows slightly, don’t flare wide. Press upward, not too far in front. Move with control, avoid jerky motions. Use a comfortable range, don’t go overly deep.
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