You're going to need all the muscles, joints, and faith for this movement.
- Feet in squat stance
- Hold one weight in one hand between the feet on the floor
- Grip can be palm facing the body or facing opposite arm
- Lean over at hips with butt back/flat back/knees soft
- Stand & jump weight overhead with elbow high and outside close to body (not forward)
- Punch at lockout with elbow next to ear
- Pass through a full squat, stand