One-arm Dumbbell Clean and Press
Dallas Personal Trainer - Great for developing strength, endurance, overall conditioning, speed, and power. An all-around awesome total body exercise and unfortunately it is very rarely utilized by personal trainers in Dallas or elsewhere.
This exercise will be performed separately with each hand. Perform all required reps with one hand and then immediately switch to the other hand and perform all required reps with that hand as well.
Place a dumbbell on the floor between your feet and stand with your feet several inches outside shoulder width and your toes pointing slightly outward. Squat down and lean forward, keep your back straight, grab the dumbbell with one hand, stick the other arm out to the side away from your leg, and keep you head up. In one rapid motion, squat up, jump, thrust your hips forward and throw the dumbbell (without letting go of it) up to your shoulder level. Land firmly on your heels with the dumbbell sitting on the front of your shoulder. Once the dumbbell is securely held at your shoulder level, press it upward using strength from your legs and your shoulder as you press it. Completely extend your arm upward and then lower the dumbbell back to your shoulder under the control of your shoulder muscle. Then lower the dumbbell back to the floor by squatting down and leaning forward again with a straight back.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
This exercise will be performed separately with each hand. Perform all required reps with one hand and then immediately switch to the other hand and perform all required reps with that hand as well.
Place a dumbbell on the floor between your feet and stand with your feet several inches outside shoulder width and your toes pointing slightly outward. Squat down and lean forward, keep your back straight, grab the dumbbell with one hand, stick the other arm out to the side away from your leg, and keep you head up. In one rapid motion, squat up, jump, thrust your hips forward and throw the dumbbell (without letting go of it) up to your shoulder level. Land firmly on your heels with the dumbbell sitting on the front of your shoulder. Once the dumbbell is securely held at your shoulder level, press it upward using strength from your legs and your shoulder as you press it. Completely extend your arm upward and then lower the dumbbell back to your shoulder under the control of your shoulder muscle. Then lower the dumbbell back to the floor by squatting down and leaning forward again with a straight back.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.