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Squat Thrust with Single-Arm Dumbbell Clean

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

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Quadriceps
Start: Place a hex dumbbell on the floor in front of you. Stand with your feet shoulder width apart and your arms at your sides.

Movement: Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backward so that you are in a pushup position. Then quickly bring your legs back to a squat. In one movement: grab the dumbbell with your right hand, explode up to a standing position, shrug your shoulders and roll your right wrist back to "catch" the dumbbell at the front of your right shoulder. Return back into a squat and repeat the entire movement, this time using your left arm to pick up the dumbbell.
Tags:  Crossfit, Squat, dumbbells, Cleans

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