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: 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.

Male