From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards. The lunge position is reached until both knees are flexed at 90˚. Keep head straight looking forward, chest pushed out so that the back remains flat.

Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground. Hold dumbbell in right hand and place it between legs with elbow fully extended. Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep weight on the heels, push vertical through the heels by explosively extending hips forward, shrug the shoulder and pull dumbbell upwards close to the body. While dumbbell catapults upwards, drop body and press dumbbell upwards by extending the elbow and flipping over the wrist so that palm faces up and stand up straight. In standing position, with dumbbell behind the head, bend knees to 90˚ and then come up again by pushing the hips forward until standing in erect position.

From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize. Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels and push forcefully vertical through the heels by extending knees and hips rapidly. This will create momentum and accelerate the weight upwards. While the weight is moving upwards, vigorously press the weight over your head by extending the elbows so that the body is in erect position with the arms fully extended over the head.