Dumbbell sumo pull through

Set feet wider than shoulder width with toes turned out 30\u201345\u00B0, grip one head of the dumbbell with both hands, arms straight and hanging between the legs. Brace the core, keep a neutral spine, and push the hips back while bending the knees slightly; let the dumbbell travel between the thighs. Keep shins near vertical, knees tracking over toes, shoulders packed, and weight through mid\u2011foot to heels. At the end of the hinge, pause with the torso angled forward without rounding the back. Drive the feet into the floor and snap the hips forward, squeezing the glutes to stand tall; let the arms stay straight as the dumbbell is pulled forward by hip extension. Finish with hips and knees fully extended, ribs down, and no low\u2011back hyperextension. Repeat by hinging again, guiding the dumbbell back between the legs under control; maintain a smooth tempo and neutral neck throughout.