A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Cooldown
5m
9 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
A full-body power movement that enhances athleticism, coordination, and explosiveness.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
75s
How to Perform
- 1.Hold a dumbbell between your feet and squat slightly.
- 2.Explosively lift the dumbbell overhead in one motion.
- 3.Lower it back to the ground under control and switch sides.
Pro Tips
- •Keep the dumbbell close to your body during the pull.
- •Drive power from legs and hips, not arms.
- •Maintain tight posture throughout.
Equipment
Dumbbell
Safety
Use moderate weight and smooth transitions to prevent shoulder strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.