1. To begin this movement, have the dumbbell or play held directly in front of your chest with your feet slightly wider than shoulder width apart.
  2. Squat down staying on your heels to ensure your toes do not travel over your knees, and at the same time push the dumbbell or plate straight out in front of you on your descent.
  3. Once you reach the 90 degree point with your squat, begin to come back up while pushing through your heels and bringing the dumbbell/plate back inwards towards your chest.