Single Arm Dumbbell Push Jerk

Instructions for proper form

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder height with a neutral grip. 2. Engage your core and keep your back straight. 3. Bend your knees slightly and lower yourself into a slight squat. 4. Explosively extend your legs and push the dumbbell overhead, fully extending your arm. 5. Lock out your elbow and stabilize the weight overhead. 6. Lower the dumbbell back to the starting position at your shoulder level. 7. Repeat for the desired number of reps before switching arms.

Common mistakes to avoid

1. Lifting the weights with just your arms instead of using your legs. 2. Letting your back arch to compensate for poor core stability. 3. Failing to stabilize the weight overhead. 4. Not controlling the weight when lowering it back down. 5. Not keeping your elbows close to your body when starting the movement.

Benefits

Specific benefits of the exercise

Strengthens the shoulders, particularly the anterior deltoids, and improves shoulder stability and coordination.

Expected results and timeframe

With consistent practice, you can expect increased shoulder strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for novices wanting to build upper body strength, particularly in the shoulders, as well as athletes looking to improve shoulder explosiveness.

Scientific studies supporting its effectiveness

Studies indicate that explosive strength training, such as the push jerk, effectively activates specific muscle groups while enhancing power output and performance.

Variations

Beginner modifications

1. Perform the exercise seated to stabilize your back. 2. Use a lighter dumbbell for better control. 3. Substitute a push press by pressing without the squat to simplify the movement.

Advanced progressions

1. Increase the weight of the dumbbell. 2. Add a split stance to increase balance requirements. 3. Perform the exercise with a kettlebell instead of a dumbbell for variation.

Integrations

Complementary exercises

Integrate with shoulder-specific exercises such as overhead presses, lateral raises, and front raises to enhance shoulder development.

Super set recommendations

Pair with lower body exercises like squats or lunges to enhance overall strength and conditioning.

Sample workout routines

A recommended workout could include: 3 sets of 10 Single Arm Dumbbell Push Jerks, followed by 3 sets of 12 Overhead Dumbbell Presses, and finish with 3 sets of 15 Dumbbell Lateral Raises.

Exercise combinations

Combine with exercises targeting the core, such as planks or Russian twists, to build overall stability.

Best time to do this exercise in your workout

This exercise is best performed during the strength training section of your workout, after warm-up but before high-intensity conditioning work.