Stand upright with your feet pointing slightly outwards, grasp a dumbbell/kettlebell with both hands (neutral grip), hold the weight at shoulder height with your arms bent (forearms horizontal, elbows pointing downwards and close to your body so that the weights are right next to your shoulders on the same side of your body). Bend your knees and lower your buttocks as far as possible without losing stability in your back (always look forwards in a neutral position). Then straighten your legs again and at the same time straighten your arms to push the weights powerfully up overhead (utilise the momentum of your legs). Standing upright with your arms not fully extended and holding them up, return the weights to the starting position in a controlled manner by bending your arms (place the weights next to your shoulders).
Starting position:
- Deep squat, feet pointing slightly outwards
- Weights in neutral grip at shoulder height (arms bent)
- Abdominal and gluteal muscles are tensed, back straight
- Gaze is (always) straight ahead in neutral position
Finishing position:
- Stand upright with feet shoulder-width apart, legs straight
- Weights are held overhead with arms almost fully extended (held high)
- Back (still) straight
Attention:
Distribute weight over the entire foot, push knees outwards (do not tilt inwards). This exercise is only for advanced users and requires a high level of knowledge, mobility and stability. Always make sure your back is straight (torso tension).
