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

10. Underused Dumbbell Exercises – Single Arm Dumbbell Split Jerk

While most athletes have a dominant foot that they split forward with when they jerk, the SA DB Split Jerk is a great way to work on your side to side coordination and balance since you should be switching the lead leg depending on which arm is loaded.

One side will likely feel more awkward than the other and that is OK. Use this as a brain drill more so than a big strength drill. Pair with your favorite upper body pulling exercise.

 

 
 
 
 
 
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11. Single-Arm DB Suitcase Reverse Lunges

Unilateral loading? Why? As a simple progression from bilateral loading, single-arm loading will allow us to build in some coordinated rotational strength with our desire movement pattern strengthening.

The unilateral suitcase loaded lunge will yield a powerful rotational strength component. Give it a shot for sets of 10-12/side on a squat day as supplemental work!

 

 
 
 
 
 
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12. Underused Dumbbell Exercises – DB Floor Press

No bench, no problem. Use this move to overcome bench plateau’s by building strength in the top 3rd of the range of motion.

Try a pausing tempo that forces a full stop/start. Notice how difficult this makes the lift! For a linear ? progression, shorten the tempo by removing the isometric pause at the bottom (4″1″X1 -> 40X1) and then speeding up the eccentric phase (40X1 ->30X1 -> 20X1).

This will allow you to build to heavier loads toward the end of the cycle!

 

 
 
 
 
 
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