1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands in front of you.
2. Begin in a bent-over position with the dumbbell between your legs, knees slightly bent, and your back straight. This is your starting position.
3. Swing the dumbbell up by straightening your legs and hips while simultaneously raising your arms until the dumbbell is directly overhead. Keep your arms straight throughout this movement.
4. Make sure your core is engaged, and you are using the momentum generated from your hips to help swing the dumbbell upward, rather than just lifting with your arms.
5. Allow the dumbbell to swing back down in a controlled manner between your legs as you return to the starting position. This is one repetition.
6. Perform the desired number of repetitions, ensuring that you maintain good form throughout the exercise with smooth, controlled movements.
Safety Tips: Warm up properly before performing the exercise to prepare your muscles and joints. Choose a weight that allows you to perform the exercise with good technique. Keep your back flat and core engaged to avoid straining your lower back. If you're new to this exercise, start with a lighter weight to master the form before progressing to heavier weights.
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