Frames from Coach Cole's demo in the Corebound videos.
Setup
Hold one dumbbell vertically by the top end, cupped in both hands at your chest. Stand with feet about shoulder-width apart, toes slightly out.
Step by step
- Dumbbell vertical at your chest.
- Sit down between your heels, elbows inside the knees.
- Drive up through the mid-foot, chest tall.
Cole's tip
Hold the dumbbell like a goblet, tight to your chest. If it drifts away from you, your upper back will round to chase it.
Common mistakes
- Rounding the upper back.
- Knees caving in.
- Heels lifting off the floor.
Make it easier or harder
Easier option
Squat to the bench (touch and go).
Harder option
Heavier, or a 3-second lowering with a 1-second pause.
Safety
- Pick the dumbbell up from the floor with a flat back.
- Choose a weight you can control through the full range before adding load.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
