How to do it
Grip the dumbbells firmly with wrists straight during the catch.
- 1
Stand with feet hip-width apart, holding dumbbells in front of your thighs.
- 2
Bend your knees slightly, hinge at the hips, and lower the dumbbells to just above knee level.
- 3
Explosively extend your hips, knees, and ankles while shrugging your shoulders to pull the dumbbells upward.
- 4
Drop under the dumbbells, catching them at shoulder height with elbows high.
- 5
Stand up straight to complete the movement.
- 6
Lower the dumbbells back to the starting position and repeat for the desired number of repetitions.
Expert tip
Use a powerful hip drive to initiate the movement, and focus on a quick transition from the pull to the catch phase.
Common mistakes
- ✕Hips shooting up before the chest
- ✕Catching with elbows pointing down
- ✕Rounding the lower back during the hinge