Ground to Overhead w/ double DB

Exercise name: Ground to Overhead with double dumbbell

Exercise description:

• Setup: Place two dumbbells on the ground outside your feet. Stand with feet shoulder-width apart.

• Starting Position: Hinge at the hips and bend your knees to reach down, keeping your back flat and chest up. Grip both dumbbells firmly.

• The Lift (Pull): Drive through your heels and powerfully extend your hips and knees to pull the dumbbells off the ground. Keep the dumbbells close to your body as they rise.

• Transition/Overhead:

  • Snatch Option: In one continuous motion, pull the dumbbells all the way to an overhead position, locking out your arms.

  • Clean and Jerk Option: Pull the dumbbells to your shoulders (clean), then use a push press or jerk to drive them overhead.

• Finish: Complete the movement with your knees, hips, and arms fully extended, with the dumbbells directly over your body.

• Return: Lower the dumbbells back to your shoulders and then to the ground, or directly to the ground in a controlled manner.

Technique that must be performed to count: Dumbbells must start and stop by touching the ground. Dumbbells must be lifted fully overhead in locked out arms.

# of repetitions before shooting: 5

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: x2 dumbbells 25 lbs