Essential Dumbbell Exercises CrossFit Athletes Must Master

3. CROSSFIT DUMBBELL EXERCISES – THE HANG CLEAN

The dumbbell hang clean offers less-technical exposure to the Olympic lifts while maintaining similar effects to its barbell counterpart.

Strength, power, speed, and coordination are challenged in concert. Done for reps at a moderate load, the dumbbell hang clean is a potent conditioning tool.

TECHNIQUE

  • Stand on feet with hip-width apart
  • Grip the center of the dumbbells
  • 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 full squat position (below parallel)
  • Complete at full hip and knee extension with the dumbbells on the shoulders

WORKOUT

  • AMRAP in 12 minutes
  • 10 Dumbbell Hang Cleans
  • 10 Front Rack Reverse Lunges
  • 20 Chest-to-Bar Pull-Ups

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