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Dumbbell 1-Arm Power Jerk

With the feet about hip width and one dumbbell held on the shoulder with the elbow to the front and down, dip at the knees and drive up with the legs to accelerate the dumbbell upward. As you finish driving the legs, move the feet quickly into your squat stance and punch up on the dumbbell to push you down into a high partial squat with the weight locked out overhead.


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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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