Starting Position: With feet together, holding a dumbbell or kettlebell with both hands at the center of the chest, take a step backward, keeping most of the weight on the front leg. The toes of the back foot should be in contact with the ground. Keep the front heel directly under the front hip.
Procedure: Lower your hips to the ground by bending your knees. Push through the ground with the front foot to drive yourself up and forward while keeping your chest tall and proud. Complete the set on one side before repeating with the opposite leg and arm.
Coaching Key: Most weight should be on the front leg, with the back leg there for balance. Keep the front heel cemented into the ground and your hips square. Maintain a braced torso.
Feel It: Glutes, hamstrings, and quads.
