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Dumbbell Swing

Hold a dumbbell vertically with one hand over the other or the fingers interlaced around the handle. Keeping the dumbbell at arms' length, bend at the hips and knees and push the bell back through the legs. Extend the hips and knees aggressively to force the bell forward through the legs and let momentum carry it up to about chin height. Guide the ball down and back through the legs to load the next swing.


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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