Begin with a dumbbell in each hand with your feet shoulder width apart. Lower the weights to the floor by flexing at the hips and knees. Push your hips back until the dumbbells reach your ankles or floor. This would be your starting position. To initiate the movement, jump upward by extending the hips, knees and ankles to accelerate the weight upward. Maintaining a neutral grip on the dumbbells keep the arms straight until full extension is reached. After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the weights to your shoulders. Upon receiving the weight in the squat position, extend the hips and knees to finish in the standing position with the weights on your shoulders.

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Stephen Bryan is a personal trainer at Franciscan Health Fitness Centers Chesterton.

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