Arrancada con mancuerna

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

1. Stand with feet shoulder-width apart, a dumbbell on the floor between the feet.
2. Hinge down and grip the dumbbell with one hand.
3. Drive explosively through the hips and legs, pulling the dumbbell close to the body as it rises.
4. As it passes shoulder height, punch the arm up and turn the wrist over to lock the dumbbell out overhead.
5. Lower it back to the floor under control and repeat, alternating hands as prescribed.