Start in a squat position with a dumbbell on the ground, drive through your legs to lift it explosively overhead in one smooth motion, keeping it close to your body, and fully extend at the top.
Engage core, drive through hips, keep arm close to body, and lock out overhead with control.
Front Shoulder, Glutes, Lower Back, Quads, Rear Shoulder, & Traps
Short, handheld bars with fixed or adjustable weights on either end for a wide range of movements.
Advanced: Requires high skill, precision, and experience.
Unilateral (Non-Alternating): Each rep works one side of the body continuously without switching sides. You'll complete all reps on one side before moving to the other.
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