StrongMan Dumbbell One Arm Clean and Jerk

StrongMan Dumbbell One Arm Clean and Jerk कैसे करें

1. 1

   Choose dumbbells and clear enough space around you.

2. 2

   Take a stable stance and grip the dumbbell firmly with your chest up.

3. 3

   Drive the weight up in one smooth motion to the catch position, then lower with control.

4. 4

   Exhale on the effort and inhale as you return to the starting position.

5. 5

   Do not swing, arch your back, or use momentum to finish the repetition.