Learn how to do dumbbell squat thrust with speed alternate neutral presses. Presented by Real Jock Gay Fitness Health & Life.
Combine two power moves for an intense leg and shoulder muscle workout. Start with a squat thrust, popping out of a squat to a plank position; follow this with shoulder presses done at speed. Moving between the two exercises while keeping a quick tempo forces you to generate additional power.
1. From the starting position, sit deep into a squat, pressing back and down through your hips with your weight in your heels. Keeping your back flat, incline your chest forward, and lower your hands toward the floor until the dumbbells are between your feet, with your palms still facing each other.
2. Keeping your hands on the dumbbells and generating strength through your center, quickly pop your legs back into a plank, or push-up, position. Your arms will be extended with your hands below your shoulders, and your back, hips, and legs will form a straight line. Hold through your center so as not to droop through your hips.
3. From the push-up position, pop your legs through the air, back to the squat position.
4. From the squat, look up toward the ceiling and lift your chest, and then push up through your feet to rise to the standing position.
5. Once you are standing, bend your elbows and bring the weights up to your shoulders, with palms facing inward.
6. From the shoulder, do a series of fast alternating shoulder presses, pushing alternate arms straight overhead, keeping your palms facing inward throughout. Do these in a quick, powerful motion for a set of eight presses total, or four on each side.
7. You have now done one set of the exercise. Repeat the entire sequence for a total of eight sets, working to keep the speed of the shoulder presses consistent between sets.
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