What It Is
A fast swing to chest height, powered by your hips. It builds power and stamina and teaches you to lift without straining your back.
How to Do It
Hold one dumbbell by the end with both hands, feet a bit wider than your hips. Push your hips back and let it pass between your thighs. Snap your hips forward to float it to chest height, then let it fall back.
Skill Level
Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Type
Power. Builds explosive strength with fast, forceful movement.
Engagement
Bilateral. Each rep works both sides of the body at once.
