Dumbbell Skier Swing

Start: Hold a pair of dumbbells at arms length next to your sides, stand with your feet hip width apart and your knees slightly bent.

Movement: Without rounding your lower back, bend at your hips as you simultaneously swing your arms backward. Now explosively thrust your hips forward and raise your torso until you are standing upright, while allowing your momentum to swing the weights up to chest level. Do not actively lift the weight. Swing back and forth for the duration of your set.