Video Demo
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold a pair of dumbbells in front of you, keeping your arms extended straight down.
- Slightly bend your knees, hinge at your hips, and extend your arms behind you while keeping your back neutral and your core engaged.
- Lower the dumbbell, keep it close to your body in a swing motion.
- Forcefully push your hips forward, driving through your heels and squeezing your glutes.
- As your hips extend, swing the dumbbells upwards. The dumbbells should be swung up in front of you, approximately to shoulder height or slightly higher. The power should come from your hips, not your arms.
- Keep your arms straight but as relaxed as possible. The swing should be powered by your legs and hips, with your arms following along.
- After reaching the peak of the swing, control the dumbbells as they swing back down.
- Lower the dumbbells by hinging your hips back and allowing the dumbbells to move behind you again, keeping your back straight and knees slightly bent.
- Repeat the motion in a fluid, controlled manner.