杠铃推举

A dynamic movement combining a lower body dip with an explosive barbell overhead press to develop upper body strength and power.

Instructions:

• Stand with feet shoulder-width apart, barbell resting on the front of your shoulders, hands slightly wider than shoulder-width.

• Engage your core and keep your chest up.

• Bend your knees slightly into a quarter squat, keeping heels on the ground.

• Explosively extend your hips and knees while driving the bar overhead.

• Fully extend arms without locking elbows aggressively.

• Lower the bar back to the shoulders under control and repeat.

Common mistakes:

• Using too much leg drive, turning it into a push jerk.

• Leaning back excessively, stressing the lower back.

• Not engaging the core during the press.

• Allowing elbows to drop too low before pressing.