This exercise involves lifting a dumbbell from a hanging position to the shoulders in one fluid motion, using the legs and hips to generate power. It is a full-body exercise that targets the shoulders, back, legs, and core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Improves explosive power and strength in the lower body, upper body, and core
- Increases coordination and balance
- Targets multiple muscle groups including the quadriceps, hamstrings, glutes, shoulders, and traps
- Can be modified for different fitness levels and goals
- Can be incorporated into a full body workout or used as a standalone exercise
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 and your elbows pointed out to the sides.
- As the dumbbells reach your shoulders, rotate your wrists so that your palms are facing upwards.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary