Starting Position

• Standing with feet shoulder width apart, hinged over at the hips, holding a dumbbell in one hand between legs
• Back is flat with chest over hand

Procedure

• Extend the hips as quickly as possible, and immediately follow by shrugging the shoulder upward
• Keeping your elbow above your hand, allow the dumbbell to float upward
• After the dumbbell reaches maximum height, drop your body underneath it, catching the dumbbell above the head in a split squat position with the opposite foot forward and a fully extended arm
• Return to start position, repeat for prescribed number of repetitions, then switch sides

Coaching Keys

• Make sure chest is over your hand in the start position
• Do not begin pull with upper body until hips are fully extended
• Keep dumbbell close to your body during the pull
• Do not let knees slide forward during the catch
• The power generated from the movement will cause the feet to leave the ground

You Should Feel It

• Working the entire body

© Core Performance

Abbott Nutrition strongly recommends that you consult with your physician before beginning any exercise program and perform exercises under the supervision of a certified fitness trainer or conditioning coach. The effect of any specific exercise on a medical condition should be determined by your health care professional. The suggestions here are in no way intended to substitute for medical advice.