Squat Jump

Set your feet in a squatting base, as if you are about to squat with a heavy load, with hands behind your head. Descend into a parallel position and then drive up as high as possible, making sure to consciously push as hard as you can through your ankles, knees, and hips. Upon landing, attempt to absorb the load of the jump by landing on the front half of your feet and then sinking back onto your heels as the hips descend into the next squat.

TIP: Using dumbbells will allow you to add the shrug component and often forces your body to extend more at the lower back to move the load, thus making this movement very similar to the Olympic-style lifts.