Step by step instructions
Stand with feet slightly wider than hip-width apart, toes slightly turned out, holding a SandBell or medicine ball in both hands in front of chest. Hinge at hips and bend knees to lower into a goblet squat, keeping chest lifted.
Straighten legs and explode up, extending arms and tossing the SandBell into the air. Catch the SandBell and return to starting position.