This exercise involves using dumbbells to perform a push jerk movement, which involves explosively pushing the weights overhead while simultaneously dropping into a partial squat. It primarily targets the shoulders, triceps, and legs.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including shoulders, triceps, chest, and legs
- Improves overall strength and power
- Increases cardiovascular endurance
- Helps with coordination and balance
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Bend your knees slightly and dip your hips down.
- As you straighten your legs, press the dumbbells overhead, extending your arms fully.
- Lower the dumbbells back to shoulder height and repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Primary
Shoulder
Primary
Triceps
Primary
Chest
Secondary
Abs
Secondary