How to do it
Keep your chest tall and eyes forward as you set up for each rep.
- 1
Begin with feet shoulder-width apart and a dumbbell between your feet.
- 2
Squat down and grip the dumbbell with one hand.
- 3
Explosively extend your hips and knees to lift the dumbbell off the floor.
- 4
As the dumbbell rises, shrug your shoulders and pull the dumbbell towards your shoulder, flipping your wrist to catch it.
- 5
Stand up straight with the dumbbell in the racked position at your shoulder.
- 6
Lower the dumbbell back to the ground and repeat for the desired number of repetitions before switching arms.
Expert tip
Focus on a smooth transition from the ground to the racked position, using your legs and hips to drive the movement.
Common mistakes
- ✕Curling the dumbbell up with the biceps
- ✕Rounding the lower back during the pull
- ✕Catching the dumbbell with a bent wrist