1 Squat on the floor with thighs running parallel to the floor. Hold a pair of dumbbells using an overhand grip and allow them to rest on the floor before your feet.

2 Keep your torso erect with a slight arch in your lower back. Then, with power from your legs, straighten yourself in a sudden movement as you drag the weights up along the front of your body towards your chest.

3 As you go up on the balls of your feet, quickly drop underneath the weights and "catch" them on your shoulders while keeping your elbows elevated. Immediately lower them in front of you and descend to the starting position.