哑铃魔鬼推举

A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead.

Instructions:

• Start standing with dumbbells on the floor in front of you, feet shoulder-width apart.

• Place your hands on the dumbbells and jump your feet back into a plank position.

• Lower your chest to the ground between the dumbbells.

• Push back up and jump/step your feet forward between the dumbbells.

• In one motion, hinge at the hips and swing the dumbbells between your legs, then explosively lift them overhead until arms are fully extended.

• Lower the dumbbells to the floor with control and repeat.

Common mistakes:

• Letting the lower back round during the hinge.

• Using only the arms instead of driving power from the hips.

• Not locking out elbows fully overhead.

• Dropping the dumbbells without control.