This is two simple exercises joined together to really increase the intensity of your training session. You don’t need a lot of weight to start with and ensure your technique stays strict to avoid any injuries.
Start in a standing position with the dumbbells in hand.
Drop into the burpee position whilst still holding the dumbbells. You will need to concentrate on stabilising your shoulders to stop them from moving.
Perform your burpee ensuring you don’t hyperextend your lower back.
Then drive the dumbbells up with your legs as with a normal clean, catching them at shoulder height with a ‘hammer’ grip.
Press the dumbbells above your head with your palms facing inwards, but don’t lock the elbows.
Lower the dumbbells under control back to the side of your body.
That’s 1 rep done, just another 9 to go!