What It Is
Moves a weight from the floor to overhead in one fast pull. It trains explosive hip power for sprinting and jumping.
How to Do It
Stand with the dumbbell between your feet. Push your hips back and grab it with one hand, back flat. Jump your hips forward and pull it up close to your body, punching it overhead. Lower it to your shoulder, then the floor. Do all reps on one side, then switch.
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
Unilateral (Non-Alternating). Do every rep on one side, then switch.
