Kusukuma Shetani na Dumbbell
Learn how to do Kusukuma Shetani na Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Kusukuma Shetani na 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 Kusukuma Shetani na 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.
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Start Free TrialMuscles Worked by Kusukuma Shetani na Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Kusukuma Shetani na Dumbbell
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Kusukuma Shetani na 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: Kusukuma Shetani na Dumbbell
What muscles does Kusukuma Shetani na Dumbbell work?
Kusukuma Shetani na Dumbbell primarily targets the Shoulders, with secondary engagement of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core.
How do you do Kusukuma Shetani na 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 Kusukuma Shetani na Dumbbell good for beginners?
Kusukuma Shetani na 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 Kusukuma Shetani na Dumbbell?
Kusukuma Shetani na Dumbbell requires: Dumbbells.
What are the benefits of Kusukuma Shetani na Dumbbell?
Kusukuma Shetani na Dumbbell strengthens the Shoulders, engages the Chest and Triceps and Quadriceps and Glutes and Hamstrings and Deep Core.
What exercises are similar to Kusukuma Shetani na Dumbbell?
Similar exercises to Kusukuma Shetani na Dumbbell include Mizunguko ya Mkono – Ndogo hadi Kubwa, Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row.
Is Kusukuma Shetani na Dumbbell better than Mizunguko ya Mkono – Ndogo hadi Kubwa?
Both Kusukuma Shetani 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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