This is a great movement to use as a warm-up because it activates the nervous system without overly fatiguing the body. It also teaches you to jump with a weight in your hands, as with Olympic-style lifts.

• The movement with the legs should be very fast and explosive. Use a powerful hip action.
• The arm with the dumbbell should stay close to the body as it rises.
• Remember, while you do pull with the arm, it's the movement created by your lower body that gets the dumbbell overhead.