Dumbbell Single Power Clean and Jerk

Dumbbell Single Power Clean and Jerk कैसे करें

1. 1

   Set up for Dumbbell Single Power Clean and Jerk with dumbbells: clear the space around you and check everything is stable before you start.

2. 2

   Take the starting position shown in the demonstration, with a solid base, your biceps braced, and a firm comfortable grip where needed.

3. 3

   Raise the weight smoothly to about shoulder height, pause briefly, then lower it slowly.

4. 4

   Exhale on the effort and inhale on the return, taking 2 to 3 seconds each way; repeat for the planned reps or time.

5. 5

   Do not swing, bounce, or round your back: stop and rest if you feel sharp pain, and never hold your breath.