This exercise involves lifting a dumbbell from the ground to the shoulders, then pushing it overhead in a jerking motion. It is a full-body exercise that targets the shoulders, legs, and core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Full body workout
- Improves explosive power and strength
- Targets multiple muscle groups including shoulders, back, legs, and core
- Increases cardiovascular endurance
- Improves coordination and balance
- Can be modified for different fitness levels
- Can be done with minimal equipment
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body.
- Once the dumbbells reach shoulder height, quickly drop into a squat position and then stand up explosively, using the momentum to press the dumbbells overhead.
- Lower the dumbbells back down to your shoulders and then drop back into a squat position.
- As you stand up again, use the momentum to push the dumbbells overhead once more.
- Lower the dumbbells back down to your shoulders and then stand up straight.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Traps
Primary
Back
Primary
Triceps
Primary
Biceps
Primary
Forearms
Primary
Glutes
Primary
Abs
Secondary
Hamstrings
Secondary