- Stand with dumbbells grasped to sides. Clean dumbbells up
to shoulders so side of each dumbbell rests on top of each shoulder.
Balance dumbbells on shoulder by holding on to dumbbells with
elbows flaring outward.
- Squat down by bending hips back while allowing knees to bend
forward slightly, keeping back straight and knees pointed same
direction as feet. Descend until thighs are just past parallel
to floor. Extend knees and hips until legs are straight. Return
- Keep head facing forward, back straight, chest high, arms
straight to sides, and feet flat on floor; equal distribution
of weight through forefoot and heel. Knees should point same
direction as feet throughout movement. See Squat
Analysis. Also see Kettlebell