Place a dumbbell on the floor between your legs.
Roll your shoulders back and down, engage your core before hinging at the hips and bending your knees to grab the dumbbell in one hand.
Press through your heels to stand, moving your hips forwards and straightening your legs and pulling the dumbbell off the floor.
As the weight comes to your collarbone, your elbow should be bend so it is in line with your shoulders.
Then straighten your arm above your head.
Bend your elbow to lower back down to shoulder height, and hinge at the hips and bed the knees to lower the dumbbell to the ground.

Move of the week: snatches to build explosive power and strength