Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Lower the dumbbell towards the ground, keeping it close to your body.
Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
Catch the dumbbell overhead with a slight bend in your knees and hips.
Lower the dumbbell back down to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch to the other arm.
Activation
Glutes
PrimarySets
3–5
Reps
8–12
Rest
60s