Start Position: Standing with feet hip-width distance directly over a dumbbell or kettlebell. Hinge at the hip, pushing hips back and down until they are slightly higher than knee height, and grip the weight with straight arms.
Procedure: Keeping your elbows locked, take the pressure off the floor and onto your muscles. Push your feet through the ground, extending/straightening your hips and knees simultaneously to stand tall — hinge at the hip to lower the weight back down under control to the start position. Repeat for the prescribed repetitions.
Coaching Key: Keep the weight close to your body; hips and shoulders should rise together. Squeeze the glutes together, keeping your torso and shoulders engaged throughout the movement as you stand tall.
Feel It: Glutes, hamstrings, quads, and back.
