Hand Position: Grip DB, resting the DB on your mid-thigh.
Foot Position: Hip width, toes pointing forward or slightly pointed out.
Start Position: Keep your shoulder blades squeezed back and slightly push your butt back so that your lower back is slightly arched, ensuring your back remains tight. Continue to push your butt back, letting the DB run down your thigh and getting your shoulder over the DB.
End Position: Once the DB reaches the top of your knee, begin to explosively pull the DB straight up your body while driving your hips forward (slightly coming up onto the toes). Continue to pull the DB upward past your ear, completely overhead while simultaneously pushing your hips back, keeping the weight on your heels and ending in roughly a ¼ squat.
