CrossFit Dumbbell shoulder workouts are a great way to improve strength, balance and unilateral movement. Strong shoulders are essential for a wide variety of CrossFit movements, from toes-to-bars to overhead squats. They will also help you improve your handstand push-ups and enhance your overhead stability for Olympic weightlifting.
Strengthening them with dumbbells is a great way to improve your figure as a CrossFit athlete, as poor performances and possible injury can be direct results of weak shoulders.
Because of their evenly distributed weight, dumbbells are good tools to focus on strengthening specific areas of your body, such as your shoulders.
Try these CrossFit dumbbell shoulder workouts to improve your performance.
1. CROSSFIT DUMBBELL SHOULDER WORKOUTS – RICH FRONING
Dumbbell Snatch Complex
- 3 Power Snatch
- 3 Snatch
- 3 Overhead Squats
Total of five sets, working your way up to a heavy set.
2. DUMBBELL HANG POWER SNATCH WORKOUT
For Time:
- 50/40 Cal Bike
- 30 DB Hang Power Snatch
- 80m Lunge
- 30 DB Hang Power Snatch
- 50/40 Cal Bike
Make sure you keep your form during this workout.
3. CROSSFIT DUMBBELL SHOULDER WORKOUTS – JOSEPH MARCHBANKS JR
A Hero WOD, Joseph Marchbanks Jr is sure to strengthen your shoulders.
For Time
- 10-9-8-7-6-5-4-3-2-1 reps of:
- Alternating Dumbbell Snatches (75/45 lb)
- Handstand Push-Ups
4. KALSU WITH DUMBBELLS
As demanding as it might be, Kalsu is one of the most effective CrossFit Dumbbell Shoulder Workouts.
For time:
- 100 Dumbbell Thrusters (35/50 lb)
- 5 Burpees at the beginning of every minute
If this is too much, you can always decrease the number of reps to 50 or reduce the dumbbell weight.
5. SINGLE ARM ISOMETRIC ROW
The single arm trap 3 raise with dumbbell isometric row helps stabilize the shoulder blade for complex overhead movements.
When performing this it is essential to make sure the scapula on the arm doing the raise remains down and back the entire time. Don’t let the upper trap take over.
Shoulders are complex joints, so make sure you warm up properly before working hard on them.
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