Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
Return to standing and lift the dumbbell explosively using your legs and back. Once it reaches the level of your hips, start pulling the dumbbell up with your arm, using the momentum created by your legs. As the dumbbell reaches shoulder height, quickly flip your elbow underneath the weight and press it overhead, locking out your elbow. You shouldn’t be struggling to press the weight – it should be an easy extension of the move, with most of the work done by your legs to create momentum during the first stage of the lift. Try using a lighter weight if you find you have to press the weight mostly with your arm.
Reverse the movement to return to the start, moving more slowly than in the explosive lifting phase. Do all your reps on one side, then switch.