Dumbbell Push Jerk
Explosive total-body move! The Dumbbell Push Jerk builds power & coordination. Get stronger shoulders & legs.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart while holding a dumbbell in each hand at shoulder level. Your palms should face inwards, and your elbows should be pointed forward.
2. Begin with a slight dip in your knees and hips, keeping your chest up and core tight. This is your starting position.
3. Drive through your heels to extend your legs and hips rapidly, pushing the dumbbells overhead. As you reach full extension of your arms, you'll perform a second knee bend to drop underneath the weights.
4. Quickly straighten your legs to stand tall, with the dumbbells directly over your head and your arms fully extended.
5. Lower the weights back to the shoulders with control and reset your stance.
6. Repeat the exercise for the desired number of reps and sets.
It's essential to maintain good form throughout the exercise to ensure safety and effectiveness. It may be beneficial to practice the movement with lighter weights before progressing to heavier dumbbells.
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