Floor to overhead in one explosive pull.
Power comes from the hip drive, not the arm, keep the dumbbell close as it travels up.
One dumbbell travelling from the floor to overhead in a single pull recruits nearly everything, the quads and hamstrings drive the explosive leg extension, the back keeps the trunk rigid through the pull, the shoulders punch and stabilise the lockout, and the core resists the one-sided load the whole way. Working one arm at a time makes each side produce its own power and control its own catch. It is the most bang-for-your-buck power move you can do with a single piece of kit.
Punch through the catch instead of letting the bell flip over your wrist. Keep it close on the way up, and as it passes your head, drive your hand straight to the ceiling so hand and bell finish together. Lighter reps groove this fast.
The dumbbell sits balanced in your palm, so there is no bell flipping around your wrist and the movement is more of a straight vertical punch. The kettlebell version demands more technique in the turnover. For pure simple power output, the dumbbell version is easier to load and learn.
After completing your reps on one side, as written, rather than alternating every rep. Full sets per arm build rhythm and let you compare sides honestly, and lowering under control between reps is part of the work.
