Instructions

1. 1

   Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.

2. 2

   Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.

3. 3

   Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.

4. 4

   As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.