Apr 7, 2020
By Nicole Zapoli, HYLETE in-house certified trainer
Begin with your feet set directly under your hips, holding a dumbbell in each hand. Hinge from the hips sending all the weight back into the heels maintaining vertical shins and a tight, flat back aiming to get it set as close to parallel to the floor as possible. Pull dumbbells towards the top of your rib cage in line with your sternum and hold. This will be your start position for this movement. Hug elbows into the rib cage with forearm perpendicular to the floor. While keeping the elbows hugged in, extend the arm from the elbow until it is straight and parallel to the floor before returning back to start position.
Points of Performance (POPs):
Begin with feet set directly under your hips
Hold a dumbbell in each hand
Hinge from the hips
Send all the weight back into your heels
Maintain vertical shins
Keep back tight and flat
Aim to get torso set as close to parallel to the floor as possible
Pull dumbbells towards the top of your rib cage in line with your sternum
Hug elbows into your rib cage
Forearm perpendicular to the floor
Keep your elbows hugged in
Extend your arm from your elbow until it is straight and parallel to the floor
Return back to start position
Trainer's tip: Make sure to choose a weight that allows you to maintain form and return back to your start position following each repetition. The body position you are maintaining is similar to that of the deadlift start position. Aim to hold and maintain form with little to no movement throughout, only moving the arm from the elbow.
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