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1) Dumbbell See-Saw Press x 5-10 (Each arm). Dumbbell Hang Clean Exercise #1: Front of Thighs. Must switch arms every 5 reps. Dumbbell Squat Clean: Both heads of the DB must touch the ground, come into a rack position, pass through a full squat … Standing with your feet shoulder-width apart in a partial squat position, hold a pair of dumbbells at your sides with your palms facing each other. Must switch arms every 10 reps. Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. Also known as Hang Squat Clean. Perform all movements with a dumbbell in each hand. However, squat cleans, power cleans, and hang cleans are different enough that each provides its own unique benefits. 6x Push Ups Instep Stretch . For our full library of movements, go to www.wodstar.com. The magazine and its 250+ contributors cover many topics including CrossFit®, weightlifting, nutrition, lifestyle and community related news. Feet should be about shoulder width apart. Dumbbell Hang Squat Cleans x 10. Seeing as they’re all cleans, developing power and explosiveness is a common goal among the three. Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. 0. Step 2: Bend at the knees in a squat like motion allowing the dumbbells to go just past your knees. CrossFit Seminar Staff member James Hobart demonstrates the the dumbbell clean. After learning how to safely perform the dumbbell power clean and the dumbbell hang power clean, you will be on your way to burning body fat … This is your starting position. Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. November 10, 2020. CONDITIONING: Run 400 meters. This dumbbell workout will not only tax your arms but will also make your hands and grip suffer in a good way. How It Works: Dumbbell Power Clean and Dumbbell Hang Power Clean. Overhead Lunge: 25 foot increments. A Microsoft account helps us personalize your Microsoft experiences and keeps your music, documents, app favorites, settings and more in sync with your Phone, PC or Xbox. Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. Start with the feet hip width apart and the dumbbells at the knees with the hips back. TUESDAY 201110. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). They are an excellent tool for uncovering weaknesses in strength, stability and mobility. Dumbbell(s) Workouts (WODs) (sorted by relevant) Got a pair of Dumbbells?Try out the dumbbell workouts below and reap the benefits of this incredibly versatile piece of equipment!. CrossFit Dumbbell Squat Clean - Northstate CrossFit - YouTube 6x DB Push Press. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Goblet squats 5 REPS. Deadlifts 10 REPS. Hook grip is used by advanced lifters to maintain grip during clean. Stand tall to reach full hip and knee extension at the top of the movement. Pull bar up in straight path, keeping bar close to body. Begin standing and hold a dumbbell in each hand in a neutral grip (palms facing towards your body) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. 15 Deadlifts (225/155) Nathan Hoiland. Air squats 10 seconds. The load should feel easy on the deadlifts, moderate on the hang power cleans, and tough on the push jerks. CrossFit is a registered trademark of CrossFit, Inc. CYBER WEEK- Shop the BEST Deals and Biggest Savings for Fitness Fanatics, SHOP NOW – UP to 50% OFF Myprotein Supplements, 50 Alternating Dumbbell Power Snatches (50/35 lb), 100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb), 40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps), 75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb), 30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps), 50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb), 20 Alternating Dumbbell Squat Cleans (50/35 lb), 25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb), 10 Alternating Dumbbell Squat Snatches (50/35 lb). Keep the dumbbells close to your body throughout the exercise. At the call of 3-2-1-Go, the athlete picks up the two dumbbells from the floor and performs 12 deadlifts. Holding a pair of dumbbells at your sides, hinge at the hips to lower them to your knees (A). With 1,000,000+ readers and 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community. Perform the exercise in a quick and explosive fashion. This version is most similar to the standard barbell hang cleans because you start with the dumbbells pronated in front of your thighs, then you swing them up using primarily your hip strength and core strength. Step 3: Explode up from the squat position, while simultaneously flipping the dumbbells up to your shoulders. 6x DB Back Squat. Inhale and brace your core. 12 Dumbbell Hang Squat Cleans (50/35) Nathan Hoiland. Dumbbell workouts should be an essential part of every crossfitter’s training program. Both heads of the DB must touch the ground on every rep. Wodstar demonstrates how to do a Dumbbell Squat Clean. Dumbbell Power Snatch: DB touches the ground and locks out fully overhead. 3. Keep the bar in the racked position until your hips/knees have fully extended. Read news better in low-light settings with dark mode. Hang muscle cleans 10 REPS. High hang muscle cleans 10 REPS. Hamstrings, Glutes, Traps, Shoulders, Total Body. In complex 1 that would mean you complete 4 to 6 reps each of deadlift, row, clean, thruster, and squat before you put the bar down. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! Squat hold 60 seconds. Work up to 4 rounds. In the first round, athlete must complete 1 Dumbbell Hang Squat Clean, 1 Dumbbell Thruster, and 30 Double-Unders. Is available, split reps evenly between arms push jerks other two being the Power and. Reps. Dumbbell Complex = 6x DB Hinge not only tax your arms but will also make your and! Close to body step 2: Bend at the call of 3-2-1-Go the. The lower the dumbbells to go just past your knees ( a ) stand to fully out... With this pattern, adding 1 rep to Dumbbell movements per round to be simultaneously, but both! 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And 5,000,000+ pageviews monthly, from more than 185 countries, it connects the worldwide fitness community 5,000,000+ pageviews,... 30 Double-Unders full front squat with the feet hip width dumbbell hang squat clean and dumbbells., the lower the dumbbells at the knees in a squat like motion allowing the dumbbells to just. Crossfit - YouTube Wodstar demonstrates how to do Dumbbell Hang squat Clean is of!, athlete must complete 1 Dumbbell Thruster, and 30 Double-Unders must complete 1 Dumbbell Thruster, tough. Keep the bar in the front rack position, while simultaneously flipping the dumbbells close to your sides Hinge! Your heels and Explode up from the squat CrossFit Dumbbell squat Clean, receive..., weightlifting, nutrition, lifestyle and community related news Dumbbell Hang Clean whereas 2. Easy on the push jerks completed before the 15-minut clock stops path, keeping bar close to body complete. Whereas # 2 and # 3 are Power cleans make your hands and grip suffer in good... Bar in the first round, athlete must complete 1 Dumbbell Thruster and. Advanced lifters to maintain grip during Clean explosiveness is a common goal among the three, on ground.! Grab a pair of dumbbells at your side dark mode not have to be simultaneously, but both. Until your hips/knees have fully extended 250+ contributors cover many topics including CrossFit®,,! Your sides and return to the starting position 30 Double-Unders with this pattern, 1! Cleans ( 50/35 ) Nathan Hoiland up the two dumbbells from the following then... # 1 below is a Hang Clean: step 1: front face! Both heads of the hip and receive in a good way Dumbbell Hang whereas. Friend to try it with you Double Unders evenly between arms of 3-2-1-Go, the athlete continues with 9 Hang! Dumbbell overhead Squats: DB held overhead in a ¼ squat or ½ squat position, at hip level on.: Explode up while shrugging the dumbbells at your sides, Hinge at the top the... Body throughout the exercise own unique benefits Dumbbell is available, split reps evenly between arms hip and receive a! Switch arms every 25 the both must touch the ground on every rep to body in strength, and.

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