Dumbbell Push Jerk
Both dumbbells from the shoulders: dip, drive them up with the legs, then dip again under them to catch on straight arms.
How to do it
Setup
Dumbbells at the shoulders, elbows slightly forward, feet hip-width, trunk braced.
Steps
- Dip straight down at the knees, short and quick.
- Drive the bells up with the legs and dip again under them.
- Catch on straight arms in the partial squat, then stand.
Common mistakes
Pressing the bells out: the legs launch them; the arms lock at the catch. Dip tipping forward onto the toes: straight down, weight over the whole foot. Standing before the arms are straight: lock out first, then rise.
Breathing
Breath before the dip, exhale at the lockout.
