This exercise involves lifting a dumbbell from the ground to the shoulders, then using a quick explosive movement to lift it overhead in a jerk motion. It is a full-body exercise that targets the shoulders, legs, and core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases overall strength and power in the upper body, lower body, and core
- Improves coordination and balance
- Targets multiple muscle groups including the shoulders, back, legs, and glutes
- Can be modified for different fitness levels and goals
- Provides a cardiovascular workout and can help burn calories
- Can be done with minimal equipment and space
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.
- Once the dumbbells reach shoulder height, quickly rotate your elbows underneath them and press them overhead into a shoulder press.
- Lower the dumbbells back down to your shoulders, then rotate your elbows back out to the sides and lower the dumbbells back down to your starting position.
- Repeat for the desired number of reps, then switch sides and repeat with the other arm.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Biceps
Primary
Triceps
Primary
Forearms
Primary
Glutes
Primary
Abs
Secondary
Hamstrings
Secondary
Calves
Secondary