What It Is
A burpee with your hands on the weights, then one swing to overhead. It's a tough, full-body move that builds power and conditioning.
How to Do It
Squat and grip two dumbbells on the floor. Jump your feet back, lower your chest to the floor, push up and jump your feet back in. Swing both dumbbells between your legs and straight overhead in one smooth move. One rep is the whole sequence.
Skill Level
Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.
Type
Power. Builds explosive strength with fast, forceful movement.
Engagement
Bilateral. Each rep works both sides of the body at once.
