Step aside, barbells, because dumbbells are here to shake up the training! These dumbbell workouts will take your mental strength and conditioning to the next level.
Unilateral Training: Dumbbells are among the most potent and versatile pieces of equipment you can train with. When you use dumbbells instead of a barbell, you’re working on unilateral movement rather than bilateral movement.
That is, your hands/arms have to move independently and freely from one another, eliciting a powerful neurological response that’ll get you stronger and fitter. The barbell is good at hiding your weaknesses, too. But the dumbbells? They show no mercy. They highlight where your deficiencies are in strength, stability, and mobility.
Source: Photo courtesy of CrossFit IncPhysiological Benefits: Dumbbells are also great at diagnosing and treating imbalances. For instance, you may find that on the eighth repetition of a Strict Dumbbell Shoulder Press, your right arm is fine, but your left arm won’t budge.
That shows you that you’ve got a strength imbalance – your right side is stronger than your left. The good news is that the more you train with dumbbells, the more balance you’ll bring to your body. The more balanced you are as an athlete, the less likely you are to get injured over time.
1. CHOE
AMRAP in 35 minutes
Buy-In:
- 9 Man Makers (2×35/20 lb dumbbells)
- 11 Burpees
- In remaining time, AMRAP of:
- 300 meter Run
- 27 Air Squats
- 9 Handstand Push-Ups
Start a 35-minute timer. Do the man-makers and burpees. Then, without stopping continue to the run, air squats, and handstand push-ups and repeat those three movements as many times as possible until the 35-minute clock runs out. Your score is the number of rounds and repetitions completed of the run/air squat/handstand push-ups.
One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Image Sources
- Dumbbells-Workouts: Photo courtesy of CrossFit Inc
- dumbbell-workouts: Courtesy of CrossFit Inc.