Đẩy Quỷ Tạ
Learn how to do Đẩy Quỷ Tạ with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy Quỷ Tạ 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 Đẩy Quỷ Tạ
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 Đẩy Quỷ Tạ
Equipment
- Dumbbells
Calories Burned Doing Đẩy Quỷ Tạ
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy Quỷ Tạ
- 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: Đẩy Quỷ Tạ
What muscles does Đẩy Quỷ Tạ work?
Đẩy Quỷ Tạ primarily targets the Shoulders, with secondary engagement of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core.
How do you do Đẩy Quỷ Tạ 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 Đẩy Quỷ Tạ good for beginners?
Đẩy Quỷ Tạ has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Đẩy Quỷ Tạ?
Đẩy Quỷ Tạ requires: Dumbbells.
What are the benefits of Đẩy Quỷ Tạ?
Đẩy Quỷ Tạ strengthens the Shoulders, engages the Chest and Triceps and Quadriceps and Glutes and Hamstrings and Deep Core.
What exercises are similar to Đẩy Quỷ Tạ?
Similar exercises to Đẩy Quỷ Tạ include Vòng Tay – Nhỏ đến Lớn, Nâng Trước Barbell, Đẩy tạ đòn qua đầu, Barbell Upright Row.
Is Đẩy Quỷ Tạ better than Vòng Tay – Nhỏ đến Lớn?
Both Đẩy Quỷ Tạ and Vòng Tay – Nhỏ đến Lớn target the Shoulders. Choose based on your available equipment and training goals.
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