An explosive full-body exercise that develops power and coordination by explosively lifting a dumbbell from ground to overhead position, alternating between arms.
Stand with feet shoulder-width apart, dumbbell between your feet. Hinge at hips, grasp dumbbell with one hand, then explosively extend hips and knees while pulling dumbbell upward. Catch the dumbbell overhead with arm fully extended, then return to starting position and repeat with opposite arm.
Stand with feet shoulder-width apart, dumbbell positioned between your feet, and prepare to hinge at the hips while maintaining a straight back.
Return to the starting position with dumbbell on the ground between your feet, maintaining the same stance and posture throughout the movement.
Explode through your hips, pull the dumbbell upward, catch overhead, maintain control, alternate arms
Using arms instead of legs, poor coordination, incomplete extension, catching too heavy, poor timing
Increase dumbbell weight, perform single-arm variations, add pause at top, incorporate tempo changes, try different starting positions.
Use lighter dumbbell, perform kettlebell swings, focus on form over weight, practice hip hinge movement, use resistance bands.
Ensure proper warm-up before explosive movements. Stop if you experience shoulder or back pain. Use appropriate weight that allows for controlled movement. Maintain proper form throughout the movement.