Please read the directions carefully and watch the video. This movement is very complex, and can cause injury if you’re not mindful while exercising.

Major Muscles Worked:

Back, Rear Legs, Glutes

Set Up:

  • Place a dumbbell on it’s end, on the floor.
  • Stand with your feet hip width apart with the dumbbell behind your heel line.

The Movement:

  1. With one hand, grab the shaft of the dumbbell with your wrist straight, and your thumb pointing down.
    Being bent over in this position is going to be uncomfortable.
  2. As you release the dumbbell from the floor, explosively press your hips forward, keep your arm straight.
    At the top of the movement, your hips should be forward, standing straight up. Your bicep should be next to your ear.
  3. With control, slowly lower the weight to your shoulder.
  4. With control, bend over, and place the dumbbell on it’s end behind your heel line, as you were in the starting position.

Specific Cues:

  • This is an explosive upward movement. Resist the urge to do this movement slowly.
  • Although there will be a little shoulder work, the force of the movement should mainly be coming from your hips.
  • The only thing your arm is doing, is making sure that the weight doesn’t fly across the room.
  • Do NOT close your eyes.
  • As you fatigue, you’re going to want to place the dumbbell between the arches of your feet. Resist this temptation! Its only going to cause more fatigue on your back and your arm.
  • This is not a fluid movement. There are 3 points of pause (3 positions that you will ‘hit’) – the bent over starting position, the top raised arm position, and standing with the weight shouldered position.
  • Your arm should be straight, like a catapult, in the upward movement.