How to do it
Keep a firm grip and neutral wrist as the dumbbell travels overhead.
- 1
Stand with feet shoulder-width apart, holding a dumbbell between your feet.
- 2
Squat down and grip the dumbbell with one hand.
- 3
Explosively lift the dumbbell upwards by extending your hips and knees.
- 4
As the dumbbell rises, pull it towards your shoulder and then punch it overhead.
- 5
Lower the dumbbell carefully and return to the starting position.
- 6
Repeat for the desired number of repetitions before switching arms.
Expert tip
Use your hips to generate power for the lift, and keep the movement fluid to avoid injury.
Common mistakes
- ✕Rounding the lower back during the pull
- ✕Swinging the dumbbell away from your body
- ✕Catching with a bent elbow overhead