5 WOD with dumbbell: all the benefits of dumbbells

There are three things dumbbells - dumbbells - can do well.

The first is not to be put back in place.

If you don't work out with dumbbells, you don't know what you're missing

Already. Memes have been wasted upon memes on the weight room user who does not put the dumbbells back in place (especially after long and complex pyramids to build mass), and on the annoyance that this causes to the owners of the gym and to "normal" users, forced to put back the fearsome 34 kg dumbbells.

Seriously, i benefits of dumbbell training are definitely important:

• work on asymmetries: when we train with the barbell, there is the possibility that our "dominant side" pushes or pulls more, leading over time to real asymmetries in muscle development. With dumbbells, there is no such thing as - for example - the right bicep "helps" the left one during the curl.
• the movements become perfectly scalable: to get the same gradualness with the barbell, you should go crazy putting in and taking out the discs for micro loads.
• I can be gentler on the wrists: once again the barbell is the culprit, which can “lock” the wrists on hard and disadvantageous angles (again, see the barbell curl when you don't have the EZ bar).
• obvious (it's the real quality of the handlebars): they allow you to isolate the muscles in a way that the barbell cannot do ... and without resorting to "machines"

5 WOD with dumbbells

It is certainly not a scientific discovery of a Nobel Prize, given that golden age bodybuilders preached just the same concept: train with the barbell, but alternate or integrate the same movements with the dumbbells.

So, here's a selection to include dumbbells in our CrossFit® days.

NB: I include the weights in pounds, and links to review the exercises

1 - Ellen, one of the classic WODs

3 rounds per time

• 20 burpees
• 21 snatch with alternating dumbbells (50/35)
• dumbbell thruster (2 × 50/35)

2 - Will Lindsay, HERO workout

1st round in time

• devil press (2 × 55/35)
• 22 alternating lunges with dumbbells (2 × 55/35)
• 19 air squat

PS: should be done with weight vest (20/14)

3 - Dumbbell run

Do you want to burn some extra calories? With this WOD you are served!

In time

• 400 meters running
• 20 dumbbell clean and press (2 × 50/35)
• 400 meters running
• dumbbell thrusters (2 × 50/35)
• 400 meters running
• 20 dumbbell burpees and presses (2 × 50/35)
• 400 meters running

4 - Thiccc

EMOM about 3 minutes to 30 minutes

• 6 dumbbell thrusters (2 × 50/35)
• 6 dumbbell hang clean & jerk (2 × 50/35)
• 6 dumbbell burpees (2 × 50/35)
• 6 dumbbell box step up (2 × 50/35)

This WOD is taken from the work of the Torrance Training Lab.

5 - Heracles

4 rounds per time

• 200 meters running
• 6 man maker (2 × 50/35)
• 200 meters running
• 12 devil press (2 × 50/35)

This WOD is taken from the work of Street Parking Vault.

 

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