- Start by standing with your feet shoulder-width apart and holding a dumbbell in both hands.
- Bend your knees slightly and hinge at the hips to swing the dumbbell between your legs.
- From this starting position, explosively extend your hips and swing the dumbbell up to chest height.
- Allow the momentum of the swing to carry the dumbbell back down between your legs, and then repeat the movement for the desired number of repetitions.
| Grips |
Overhand, Neutral |
| Mechanic |
Compound |
| Force |
Push |
| Difficulty |
Beginner |
