Arrancada con mancuernas


Select the appropriate weight of the dumbbells. Grab the dumbbells from the floor with a prone grip with your hands at shoulder width apart. Separate your feet at hips width apart. Your knees should be bent to 90 degrees and your back should be parallel to the floor. Retract your shoulder blade. Contract your pelvic floor and core while keeping your chest up.


Through the heels, move the bar upward extending your hips and knees at the same time. After the first movement add a fast pull with your arms to place the dumbbells just above you. Return to the starting position lowering the dumbbells at the same time you move your butt back as far as you can keeping the dumbbells close to your legs. Make sure that you don't move your back and that you do the exercise with your hips and knees.

TIPS: It's important to do the exercise in a fast movement, moving the weight mainly with the legs. Focus on stiffen the spine all the time using your core muscles.