Dumbbell Snatch
Primary Muscle(s): Shoulders (All)
- Place a dumbbell in between your feet and stand with your legs slightly wider than shoulder width. This is starting position.
- Tighten your core, explode upwards, and powerfully pull the weight up and overhead. Keep your back flat and maintain strong posture.
- Hold 1s at the top and slowly return down to start. Immediately repeat.
Tip: Pause at the bottom for 1s to avoid using momentum.
Dumbbell Push Press
Primary Muscle(s): Shoulders (All)
- Stand tall with two dumbbells over your shoulders. Hold them with a neutral grip (palms facing in).
- Dip down slightly, explode up, and powerfully press the dumbbells directly overhead.
- Hold for 1s at the top and lower the weights back down to your shoulders. Keep your core tight throughout.
Tip: Do it on one leg or a BOSU ball to increase core stability.