Stand in a semi-squat position with your feet hip-width apart, trunk slightly tilted forwards. Shoulders are pinned back, and down and one hand is holding a dumbbell between your legs. Shoulder of the hand holding the weight is slightly in front of the dumbbell. Feet flat and heels down.
Start by straightening your hips and straightening your trunk into an upright position, followed by a shoulder shrug and high pull of the elbow. Quickly pull under the dumbbell into a semi-squat position as the arm continues to straighten into an overhead position. In the overhead position the elbow is locked out and the shoulder is active.
From the receiving position get up to an upright position with straight hips and knees.
