Equipment
Dumbbells
Body Parts
Total Body

Step-by-step instructions

1. Hold a dumbbell or kettlebell by its handle with one hand and stand with feet shoulder-width apart. Twist your feet into the floor.
2. Bend your hips back and swing the weight through your legs and behind you while keeping your lower back flat. Bend your knees as necessary. Explosively extend your hips to swing the weight up to shoulder level.