Dumbbell Swing
Description
Turn a dumbbell upright and grab the top side inter-locking your fingers. Stand with your feet shoulder-width apart holding the dumbbell with both arms in front of you. Drop your hips back and down just as you would sit in a chair allowing the dumbbell to swing down in between your legs. Use your legs and hips to explosively extend at the knees and hips to swing the dumbbell up. The most important aspect of the lift is the hip thrust. As you swing the dumbbell up, you are not using your back or your arms to help the dumbbell up, all you should be using is your hips.
Tips
Dumbbell swings can be used as a HIlT cardio activity, alternating work intervals (for time or reps) with rest.