Online Exercise System

Primary Muscles:

• Hamstrings
• Quadriceps
• Gluteals

Secondary Muscles:

Body Area:

• Legs
• Glutes
• Shoulders

Movement Type:

• Explosive

Equipment:

• Dumbbell

Training Category:

• Resistance

Proper Steps:

With your natural jump stance, hold a dumbbell on one hand, centered under your hips with your palm facing backwards
Load the posterior chain by hinging the hips back as if you are going to jump
With your arm mostly straight, launch the DB up into the air using your legs – keep it close to your body as possible
Turn your elbow underneath the DB and catch in a partial squat with your arm locked out over head
Return the weight to the starting position safely