Stand with your feet hip-width apart, holding a dumbbell in one hand in front of your body. Bend your knees slightly and push your hips back; the dumbbell should be just above your knees (the ‘hang’ position), Keep your back and core stable; explosively extend your hips, knees and ankles; pull the dumbbell upwards close to your body; initially raise your elbow high; quickly rotate your arm under the dumbbell; catch the dumbbell stably overhead with your arm extended; stand up fully. Lower the barbell back to the hang position in a controlled manner. Either switch sides after the desired number of repetitions or transfer the weight to the other hand whilst overhead.
Attention:
Keep your back neutral; engage your core; initiate the movement from your hips and legs; keep the barbell close to your body; do not ‘jerk’ with your arms; actively stabilise your shoulders in the overhead position; keep your wrists neutral; keep your feet firmly on the ground.
Common mistakes: Hunching the back in the starting position; pulling with the arm too early; the dumbbell swings far forward; incomplete hip extension; unstable overhead position; pressing instead of explosive movement; rotation in the upper body; weight too heavy (loss of control).
Lighten:
Use a lighter dumbbell; for now, practise the movement up to shoulder height (high pull); train without catching the weight overhead; start from a raised position.
Harden:
Heavier dumbbell; switch hands with every repetition; lower yourself deeply into the squat; combine with an overhead squat; slow eccentric phase.
