Essential Dumbbell Exercises CrossFit Athletes Must Master

THE DUMBBELL HANG POWER CLEAN

TECHNIQUE

  • Stand on feet with hip-width apart
  • Grip the center of the dumbbells
  • Dumbbells start on the ground at the outer sides of both feet
  • Shoulders over or slightly in front of the dumbbells at set-up
  • Lumbar curve maintained
  • Hips and shoulders rise at the same rate
  • Hips extend rapidly
  • Heels down until hips and legs extend
  • Shoulders shrug, followed by a pull under with the arms
  • Dumbbells are received in a partial squat position
  • Complete at full hip and knee extension with the dumbbells on the shoulders

crossfit dumbbells exercisesSource: RX'd Photography
That was horrible…What time tomorrow?

WORKOUT

AMRAP in 20 minutes

  • 20 dumbbell hang power cleans
  • 10 toes to bar
  • 50 double unders
  • 10 wall balls

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