ONE-ARM DUMBBELL CLEAN AND PRESS
Hold a dumbbell in
one hand and,keeping your lower back in ts natural arch, push your hips
Back and lower the wight
to the floor in front of you [1].
Explosively extend your hips and knees to
rise up on the balls of your feet and use the momentum to raise the weight up
to shoulder level [2]
and press it straight overhead [3].
Reserve the motion to
return to the starting position . That’s one rep.
Sets:4 Reps:3 Rest:0 Sec
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