One-Arm Dumbbell Power Jerk

1. Think of these simple cues: "Dip, drive, dip, catch."

2. Begin with one dumbbell rested on your shoulder with your other hand out to the side to counter balance.

3. Dip down by pushing your hips back and slightly bending you knees. Make sure you keep your elbow up and heels on the floor as you dip. Your knees should track out as you dip.

4. Drive upwards by explosively extending the hips and knees as you punch your knuckles up towards the ceiling.

5. Dip back down quickly once you have fully extended your hips and knees and have hit the end of your press.

4. Catch the dumbbell in a quarter squat with your bicep next to your ear. Make sure you push up hard on the dumbbell to stabilize your shoulder. – TJ Kuster

One-Arm Dumbbell Power Jerk explosive movements bodybuilding
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