- Take a half kneeling stance. The dumbbell should start over your knee that is up.
- Rotate at the spine and point the dumbbell to the opposing side.
- Hold a dumbbell in goblet position.
- Squat down to parallel depth and then halfway back up.
- Stay in this short range of motion for the duration of the set.
- Place two dumbbells on your shoulders and push your elbows upward.
- Push your hips back and break at the knees.
- Hit parallel depth and then drive through your heels back to the starting position.
- Place two dumbbells on your shoulders and make sure you force your elbows upward.
- Push your hips back and break at the knees.
- When you reach parallel (hamstrings parallel with the ground) pause for 1-3 seconds. Then push through your heels back to the starting position.
