This exercise combines a one-armed burpee with a dumbbell and an overhead press. To do this, place a dumbbell between your feet, squat down and grasp the dumbbell with one hand. Jump or step backwards into a push-up position (optional: your chest briefly touches the floor). Bring your feet back to the front, explosively drive the dumbbell upwards from the hips, fully extend your arm overhead (snatch/press movement), and lower the weight in a controlled manner. Either switch sides after the desired number of repetitions or transfer the weight to the other hand as you lower it.
Attention:
Keep your back neutral during the lift; maintain core tension; generate power from your hips and legs (do not just push with your arms); keep the barbell close to your body; stabilise the overhead position (arm extended, shoulder engaged, do not push your ribs forward); lower the barbell calmly and in a controlled manner.
Common mistakes: Hunching the back when lifting the barbell; pulling with the arms too early instead of extending the hips; unstable shoulders overhead; landing with feet too close together or asymmetrically; loss of core tension during the burpee; weight too heavy (technique breaks down); rotation in the upper body due to uneven load.
Lighten:
Do the exercise without the push-up; step your feet back into the push-up position instead of jumping; use a lighter dumbbell; split the movement (do the burpee first, then the dumbbell snatch separately); instead of lifting the weight overhead, lift it only to shoulder height.
Harden:
Heavier dumbbell; incorporate push-ups; switch hands with every repetition; double devil press with two dumbbells, deficit version (dumbbell on a raised platform); combine with an additional squat or thruster.
