Tekan Syaitan Dumbbell
Learn how to do Tekan Syaitan Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tekan Syaitan Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core. It has a MET value of 9, meaning a 70kg person burns approximately 315 calories in a 30-minute session..
How to Do Tekan Syaitan Dumbbell
A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead.
💡 Instructions:
Start standing with dumbbells on the floor in front of you, feet shoulder-width apart.
Place your hands on the dumbbells and jump your feet back into a plank position.
Lower your chest to the ground between the dumbbells.
Push back up and jump/step your feet forward between the dumbbells.
In one motion, hinge at the hips and swing the dumbbells between your legs, then explosively lift them overhead until arms are fully extended.
Lower the dumbbells to the floor with control and repeat.
⚠️ Common mistakes:
Letting the lower back round during the hinge.
Using only the arms instead of driving power from the hips.
Not locking out elbows fully overhead.
Dropping the dumbbells without control.
You're a coach? Tekan Syaitan Dumbbell is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Tekan Syaitan Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Tekan Syaitan Dumbbell
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Tekan Syaitan Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core
- MET value
- 9
- Calories (30 min, 70kg)
- ≈ 315 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Tekan Syaitan Dumbbell
What muscles does Tekan Syaitan Dumbbell work?
Tekan Syaitan Dumbbell primarily targets the Shoulders, with secondary engagement of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core.
How do you do Tekan Syaitan Dumbbell correctly?
A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead. 💡 Instructions: Start standing with dumbbells on the floor in...
Is Tekan Syaitan Dumbbell good for beginners?
Tekan Syaitan Dumbbell has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Tekan Syaitan Dumbbell?
Tekan Syaitan Dumbbell requires: Dumbbells.
What are the benefits of Tekan Syaitan Dumbbell?
Tekan Syaitan Dumbbell strengthens the Shoulders, engages the Chest and Triceps and Quadriceps and Glutes and Hamstrings and Deep Core.
What exercises are similar to Tekan Syaitan Dumbbell?
Similar exercises to Tekan Syaitan Dumbbell include Bulatan Lengan – Kecil ke Besar, Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Tekan Syaitan Dumbbell better than Bulatan Lengan – Kecil ke Besar?
Both Tekan Syaitan Dumbbell and Bulatan Lengan – Kecil ke Besar target the Shoulders. Choose based on your available equipment and training goals.
Alternative Exercises
Add Tekan Syaitan Dumbbell to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
