equipment

Dumbbell, Bench

sets

3

reps

10-15

rest

60-90 sec

1. Sit on the floor with your upper back against the long edge of a bench.
2. Rest a dumbbell across your hips, held with both hands.
3. Plant your feet flat, about shoulder width apart with knees bent.
4. Set your feet so your shins will be vertical at the top of the lift.
5. Tuck your chin slightly and brace your midsection.

1. Drive through your heels to lift your hips upward.
2. Continue until your hips are fully extended and your torso is roughly parallel to the floor.
3. Squeeze your glutes hard at the top without arching your lower back.
4. Lower your hips under control toward the floor.
5. Stop just short of resting down, then begin the next repetition.

Exhale as you drive your hips up, inhale as you lower them.

• Keep your chin tucked — this helps stop the back arching.
• Finish with the hips, not by arching the lower back.
• Keep your shins vertical at the top.
• Drive through your heels rather than your toes.
• Hold the dumbbell firmly so it stays centred over the hips.

• Arching the lower back at the top instead of extending the hips.
• Setting the feet too close or too far so the shins are not vertical.
• Letting the chin and chest lift at the top.
• Pushing through the toes.
• Using a range so short that the hips never fully extend.

From hips near the floor to full hip extension with the torso parallel to the ground. The lockout is the working part — do not cut it short.