What It Is
Two explosive lifts linked together, moving weight from your thighs to overhead. It teaches your whole body to make power fast.
How to Do It
Hold a dumbbell in each hand at your thighs. Push your hips back, then jump them forward and pull the dumbbells onto your shoulders. Dip your knees and drive up to punch them overhead. Lower to your shoulders, then thighs. 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.
