1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a dumbbell with both hands in front of you, arms extended downward.
3. Begin by pushing your hips back and slightly bending your knees, lowering the dumbbell between your legs. Keep your back straight and your head up.
4. In a powerful motion, drive your hips forward and swing the dumbbell up to about shoulder height. Keep your arms straight as you swing the weight upward.
5. Allow the dumbbell to fall back down in a controlled manner while pushing your hips back again, returning to the starting position.
6. Repeat the motion for the desired number of reps.
Ensure you maintain a tight core throughout the exercise, and use the momentum from your hip thrust to swing the dumbbell, not your arms to lift it. This exercise is dynamic and can improve power, strength, and endurance in the targeted muscle groups.
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