DB SQUAT CLEAN
Step 1: Take a dumbbell in each hand, hold them on your sides, and stand with your feet about shoulder width apart.

Step 2: Bend at the knees and squat down keeping your weight on your heels.

Step 3: Squat down to about 90 degrees.

Step 4: Now explode back upwards and as you do use the momentum to get the dumbbells up to your shoulders.

Step 5: As soon as the dumbbells reach your shoulders you are going to squat back down to a 90 degree angle.

Step 6: Stand back up and lower the weight back to your sides. This completes one repetition.

PUSH JERK
Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. Rest the bar on the front of your shoulders. Drop down into a shallow squat, centring your weight under the barbell. Press up through your heels. Drive the bar directly above your head until your arms are straight. Lower the bar down to your chest. Maintain a neutral arch in your spine throughout the move.

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