- Picking up dumbbells, hold them in rack position - start with them in your hands by your side, then bend at your elbows to keep them in front of your shoulders.
- Take a squat position - feet shoulder-width apart - draw in pelvic floor and abdomen.
- Squat towards the ground, leaving dumbbells in the rack position, and on returning to a standing position, press weights above your head with palms facing each other.
- On your way down to the next squat, slowly bring the weights down to rack position by the time you are at the bottom.
New to the exercise - separate the movements by bringing the weights down to rack position before you descend into your squat.