One of my all time favorite moves in the gym. This just gets it all in one movement. Remember to first build stability then strength then power. This movement can only be done after you have first built up your stability and strength for several weeks or even months. Start out using light weight but once you have the movement down progress towards more challenging loads. Note the explosiveness of this movement. It encompasses balance, agility, strength, power, coordination, speed and quickness all in the same movement and all within a split second. This has to be one of the most athletic movements you can perform in the gym....and best of all...all you need is a dumbbell.