November 17, 2013
      Stand with your feet roughly shoulder width apart. Keep your knees slightly bent and your chest up as you hold a dumbbell just slightly in front of your knees. Begin the drive up explosively extending through the hips, knees, ankles. The shoulders should shrug at the very top as the dumbbell is pulled high and close to the chest. The elbow should be kept as high as possible. At the catch, the entire body drops by flexing the knees and hips while extending the arm and catching the dumbbell. With the dumbbell under control and the elbow locked out, drive yourself upright and all the way to standing. Return to the starting position by bending your elbow and lowering the dumbbell under control.
      Print Friendly