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This exercise can be performed with solid dumbbells, kettlebells or other weight. Be very cautious using adjustable type dumbbells because they could fly off. Also be sure to use something that you can maintain a good grip on. This is an advanced exercise. Start with minimal weight when learning it and progress slowly. Start standing and squat down with the weight between your legs. Be sure your back is straight and your knees bent in a good squat position. Thrust upward from your legs and fire your glutes bringing your hips forward. Use this energy to elevate the weight. Let the weight go up as high as its motion takes it. Don't worry about using your shoulders to elevate the weight beyond the height your hip action moved it. As the weight comes down bend your knees but be absolutely sure to keep your back straight. It's imperative you react right away to the downward force of the weight and bend your knees or you will injure your back. Always practice this technique with very light weight until you are absolutely comfortable with the motion. Severe injury can occur if improperly executed.
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