15 Underused Dumbbell Exercises every CrossFit Athlete should Add into their Training (Suitable for Home WODs)

4. Standing Filly Press

The Filly Press comes in many forms. This version is performed standing. The same rules apply. Load the off arm with a KB in a proper rack position as demonstrated here. The opposite arm is performing a single arm DB Arnold press and must fully supinated and pronate on every rep. The KB that is in the non working arm is designed to help build great rack strength and scapular endurance. The two loads don’t have to be the same.

 

 
 
 
 
 
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5. Mixed Front Rack Suitcase DB Carry

One of the best ways to build a strong upper back and shoulders is using carries. Grab 2 moderately heavy to heavy weights and start walking.

One advantage to using dumbbells instead of kettlebells is that there is a slight grip advantage due to the grip pattern of the dumbbell and skinnier handle.

Try 50/35 lbs per hand and go for 20m on each position. 3 sets at the beginning of your session will light up your core and get your blood flowing.

 

 
 
 
 
 
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6. Dumbbell Kang Squat

Squat days sometimes require some added mobility drills to create smoother reps and prevent injury to the hips, knees, and lumbar spine. So grab a dumbbell 10-30 lbs will do the trick (depending on your ability) and perform these in your warm up during squat days:

Warm Up:

5/side Quadrupedal Hip CAR’s
10/side Single Leg Glute Bridge
6-8 Dumbbell Kang Squats 3131
3 Burpee High Jump
x 3 sets

 

 
 
 
 
 
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