Beginner and Intermediate-Dumbbells

1. Set up the dumbbells to the outside of each leg.
2. Position the feets lightly less than shoulder-width apart, flat on the floor, with the toes pointed out slightly.
3. Bend the knees and lower the hips into a deep squat position, with the hips lower than the shoulders.
4. Tighten the back so that it is flat or slightly arched.
5. Grasp the dumbbells with an overhand grip and inhale.
6. Exhale as you pull the weight off the ground, keeping the back flat, the abs tight, the arms straight, the head up, and the weights close to the body.
7. Stand erectly, but don't lean back at the top of the lift.
8. Lower the weight, keeping the back flat by bending first at the hips and then at the knees.
9. Pause and reset the starting position before doing another rep.