This exercise involves holding dumbbells at shoulder height and then explosively pushing them overhead while simultaneously bending the knees. It primarily targets the shoulders, triceps, and legs.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including shoulders, triceps, and chest
- Improves upper body strength and power
- Increases cardiovascular endurance
- Can be modified for different fitness levels by adjusting weight and reps
- Engages core muscles for stability and balance
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, palms facing forward.
- Bend your knees slightly and then explosively push up through your legs, using the momentum to press the dumbbells overhead.
- Lower the dumbbells back down to shoulder height and repeat for the desired number of reps.
- Make sure to keep your core engaged and your back straight throughout the exercise.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Triceps
Primary
Chest
Primary
Abs
Secondary
Lower Back
Secondary
Hamstrings
Secondary
Glutes
Secondary