1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand, letting them rest in front of your thighs with palms facing your body.
2. Squat Down:
- Bend your knees and lower your hips to squat down, keeping your back straight and chest up.
- As you squat, ensure your weight is on your heels and your knees don't go past your toes.
3. Grip the Dumbbells:
- Position the dumbbells close to your shins as you prepare to lift them.
- Keep your arms straight and your shoulders above the dumbbells.
4. Lift Off:
- Push through your heels and extend your hips and knees to lift the dumbbells off the ground.
- Maintain a strong core and keep your back flat as you lift.
5. Pull the Dumbbells Up:
- As the dumbbells rise, explosively extend your hips and pull the dumbbells up towards your shoulders.
- Shrug your shoulders to help elevate the dumbbells as high as possible.
6. Transition to Rack Position:
- As the dumbbells reach shoulder level, rotate your wrists so they are facing you, and drop into a slight squat to catch the dumbbells in the 'rack position' at your shoulders.
- Keep your elbows high and engaged, supporting the weight with your shoulders.
7. Stand Up:
- From the rack position, stand up straight, fully extending your hips and knees. Hold the dumbbells securely at shoulder height.
8. Repeat:
- Return to the starting position by lowering the dumbbells back to your sides.
- Repeat the movement for the desired number of repetitions, focusing on maintaining proper form throughout.
Tips for Beginners:
- Start with lighter weights to master the technique before increasing the load.
- Ensure your movements are controlled and avoid using momentum.
- Focus on keeping your core engaged to protect your back during lifts.
- Always warm up before your workout to prevent injuries.
