Kusukuma na Dumbbell
Learn how to do Kusukuma na Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma na Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Kusukuma na Dumbbell
A dynamic overhead pressing movement that uses leg drive to assist in lifting the dumbbells overhead.
💡 Instructions:
Stand tall holding dumbbells at shoulder height, palms facing forward or slightly inward.
Dip your knees slightly by bending them a few inches, keeping your torso upright.
Explosively extend your legs and use the momentum to press the dumbbells overhead.
Fully extend your arms at the top without locking the elbows aggressively.
Lower the dumbbells back to shoulder level under control and repeat.
⚠️ Common mistakes:
Squatting too deep (turning it into a thruster instead of a push press)
Pressing only with the arms and not using leg drive
Arching the lower back excessively
Letting the dumbbells drift too far forward
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Start Free TrialMuscles Worked by Kusukuma na Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Kusukuma na Dumbbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma na Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Triceps
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Kusukuma na Dumbbell
What muscles does Kusukuma na Dumbbell work?
Kusukuma na Dumbbell primarily targets the Shoulders, with secondary engagement of the Triceps.
How do you do Kusukuma na Dumbbell correctly?
A dynamic overhead pressing movement that uses leg drive to assist in lifting the dumbbells overhead. 💡 Instructions: Stand tall holding dumbbells at...
Is Kusukuma na Dumbbell good for beginners?
Kusukuma na Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Kusukuma na Dumbbell?
Kusukuma na Dumbbell requires: Dumbbells.
What are the benefits of Kusukuma na Dumbbell?
Kusukuma na Dumbbell strengthens the Shoulders, engages the Triceps.
What exercises are similar to Kusukuma na Dumbbell?
Similar exercises to Kusukuma na Dumbbell include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Kusukuma na Dumbbell better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Kusukuma na Dumbbell and Mizunguko ya Mkono – Ndogo hadi Kubwa target the Shoulders. Choose based on your available equipment and training goals.
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