Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
shoulders, gluteus maximus, hamstrings
Also: trapezius, quadriceps, core
Equipment
dumbbell
Setup
Stand with the dumbbell on the floor between the feet, or hanging at arm's length.
Hinge with a flat back and take a firm grip in one hand.
Execution
1.Drive with the legs and extend the hips explosively to pull the dumbbell up close to the body.
2.Shrug and drop the elbow under to catch the dumbbell at the shoulder.
3.Press it overhead to lockout, then lower back to the shoulder and down to the start.
Breathing
Breathe between reps; brace through the pull and press.
Form cues
Hips drive first, arm finishes.
Keep the dumbbell close to the body on the way up.
Catch soft at the shoulder before pressing.
Common mistakes
Curling the dumbbell up with the arm.
Letting the dumbbell swing out in front.
Side-bending away from the working arm during the press.
Safety
Learn the catch position light before adding load — a heavy dumbbell landing badly on the shoulder is a common way to get hurt.