Dumbbell push jerk – though not as popular among body builders, explosive exerci…

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Dumbbell push jerk – though not as popular among body builders, explosive exercises like this one is like a breath of fresh air. Once in a while I like to add this to my routine as part of a superset just to feel the burn. Each set is immediately done after strict dumbbell lateral raises. This exercise allows me to lift heavier weights longer even with the depleted anaerobic energy after a strict set. As a compound exercise, it utilizes more muscles to compensate and stabilize my form. Explosive exercises like this done right and conservatively in a superset, triset, HIIT or circuit, assists me in cutting weight with less muscle wasting compared to long duration endurance training. I start with my feet shoulder width apart, dumbbells racked on my shoulders. The movement starts by dropping my hips just enough to get a leverage then explode-drive, raising the weight up a little bit with just enough space to concurrently jump under it. Both arms are locked straight, ending the movement standing tall.

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