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Dumbbell Split Lifts

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  493 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Instructions: 
1. Standing with feet about shoulder-width apart in the "jumping" position, dumbbells at your side.
2. While keeping your back straight and head up, dip your legs and jump to a straddled position (one foot in front of the other) while pushing the weight up over your head to a locked out overhead position to complete the movement.
4. Note that the jump and lift happens in one swift movement with your body "jumping" underneath the dumbbells to receive the weight.
5. Also note that you need to keep your head up and back straight as you finish the movement.
Tags:  Dumbbell Split Snatch

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