Instructions

Stand with a shoulder width stance and toes pointed out slightly. With a dumbbell positioned between your legs, on its side and on the floor, squat down and grasp the end with both hands. Keep your arms straight, shoulders tight, head up and lower back engaged (maintaining a strong natural curve). Lift the dumbbell off the floor and stand up straight. Bend back slightly with your hips and swing the dumbbell between your legs. Immediately bring the dumbbell up over head by powerfully extending your hips while keeping the strong shoulder, head and back position that you began with. Swing the dumbbell back between your legs to repeat.