Fun With DBDT
Continuing our “Fun With X” week, today we’re going to be pushed to the limit by the humble dumbbell.
The dumbbell is an incredibly useful tool because, unlike a barbell, we have to use each wrist, elbow, arm, and shoulder separately and in concert to stabilize the weight and connect everything to an engaged core. I could go on and on about how much I love single-arm dumbbell work, but today we’re going rear-wheel-drive, American muscle-car, Ford Mustang style.
Another useful thing about the DB is that you can use it to tune up sequencing issues in your olympic lifts without the pesky positioning problems of the bar. Without having to worry about that bar hitting your knees or chin or collarbone, without worrying about your elbow or shoulder mobility limiting your front rack position, you can focus on just mustering your hip drive and applying it to the lift efficiently. DBs simplify the movements and boil them down to applied hip drive and power. And today, you’ll definitely need to do just that!
Today’s workout is a variation on an old CrossFit “Hero WOD” Classic named “DT”. We’re adding a bit of spice with making the Hang Power Cleans into Hang Squat Cleans, and boy howdy do I think y’all are gonna have a good time with this.
STRENGTH: DBDT Complex – 2x {2 DB DL, 2 DB HSC, 2 DB PJ}
WOD: DBDT + Spice
5 Rounds For Time
12 DB Deadlifts
9 DB Hang Squat Cleans
6 DB S2OH
* Rx 50/35