Hold one dumbbell lengthwise in both hands so that each hand is holding a weighted end, and place the feet about shoulder-width apart. With the arms straight down, slowly bend at the hips and keep the back straight while lowering into a squat keeping the weight between both legs. At the bottom of the squat push both feet into the ground to return to standing, and keep the arms straight while swinging the weight straight in front of the body to finish with it over the head. Lower the dumbbell back down in front of the body to return to the starting position.

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