Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold the dumbbells at your shoulders with your feet under the hips and your trunk firmly braced.
- 02Make a short vertical dip by bending the knees while keeping the torso upright and the heels grounded.
- 03Drive hard through the legs to accelerate the dumbbells upward from the shoulders.
- 04Split one foot forward and the other backward as you punch both dumbbells to a locked overhead position.
- 05Stabilize, recover the front foot back and rear foot forward, then lower the dumbbells only after standing securely.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan