CrossFit Dumbbell Workouts
Source: CrossFit Inc

6 Vital CrossFit Dumbbell Exercises You Need to Master

Time to broaden your arsenal of skills.

CrossFit dumbbell exercises are important for all athletes. 

CrossFit Dumbbell Exercises

The 2017 CrossFit Open saw the return of dumbbells and Regionals from the same year featured them heavily, having no barbell exercises at all. 

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This lecture from Greg Glassman demonstrates the importance of using dumbbells within Crossfit training.

There is a strong emphasis on dumbbells at the moment within Crossfit, so make sure to master these exercises now, as I’m sure you will start to find them more often in your own programming.

1. THE DUMBELL OVERHEAD WALKING LUNGE

2. THE DUMBBELL HANG POWER CLEAN

3. CROSSFIT DUMBBELL EXERCISES – THE HANG CLEAN

4. THE DUMBBELL HANG POWER SNATCH

5. THE DUMBELL POWER SNATCH

6. DUMBBELL EXERCISES – THE SNATCH

RICH FRONING DUMBBELL WORKOUT

rich froning rehband training techniques

Rich working on his snatches

© Rehband

Dumbbell Snatch Complex

  • 3 Power Snatch
  • 3 Snatch
  • 3 Overhead Squats

worked up to a heavy set and did 5 sets (100 lb. is the heaviest we had.)”

When it comes to optimal performance in The CrossFit Open, , never forget about the importance of good recovery:

4 Steps to Efficient Recovery after CrossFit Training

Your shoulders are complex, multi directional joints, so make sure you warm up properly before you try any of these exercises. These mobility exercises are also useful to help you strengthen and protect your shoulders, ligaments and tendons.

Scapular Health: 4 Banded Mobility Exercises to Bulletproof Your Shoulders

You can add these exercises in as accessory exercises at the end of a session, or bring them together into more of a bodybuilding style workout. Both are effective ways to incorporate them into your training.