Start in a slight squat (close to a 45-degree bend in your knees) with a 10-pound dumbbell in your right hand.
Make sure that your back is flat, your weight is shifted back into your heels, and your right arm is extended down, in front of your right shin.
From here, drive your right arm straight up leading with your elbow. Simultaneously drive your heels through the ground, doing a slight jump coming into a fully extended position.
Next, flip your wrist so that the dumbbell is tight by your right shoulder as you lower into your squat position.
Stand up and straighten your right arm overhead. This completes one rep.