Who needs a barbell anyway? If you have a pair of dumbbells in the garage somewhere, this version of one of CrossFit's best known Hero WODS works three of your biggest movement patterns: hinging, pulling and pushing.
"It works from the least difficult movement to the most," says Men's Health Fitness Editor Andrew Tracey. "But the reps lower as as you go, so you can use the same weight throughout in a continuous calorie-sapping and pump-generating effort. If you’ve got the grip strength, that is."
Even better, the more awkward, unilateral nature of the dumbbells makes this version as good as the barbell original, highlighting any strength imbalances. That it is lockdown-appropriate is, of course, a happy bonus.
Strongology Smart Dumbbell
The Workout
Do five rounds in total, moving through the three movements as a circuit – that means do all 12 reps of deadlifts, then go straight into the hang cleans – with as little rest as possible. After the push presses, resist the urge to sit down – start deadlifting again.
"Take your time on each rep – don’t rush this one early, you’ll pay for it," says Tracey. "Try to hit at least the whole first round unbroken, rest as necessary, then get straight back into the fray. If you do have to start splitting up the reps, don’t stop until your 11th deadlift or 8th clean, or you’ll have to do extra reps just to get moving again." Just hang on, basically.
1) Dumbbell Deadlift
Sets: 5
Reps: 12
Rest: 0
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand straight upright, squeezing your glutes at the top (B). Your arms should be hanging at full length your sides throughout this movement. Make sure the weights touch the floor for each rep to count.
2) Dumbbell Hang Clean
Sets: 5
Reps: 9
Rest: 0
Finish your 12th rep of deadlifts, then keep the dumbbells by your sides, hinging at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat. On your ninth clean, keep the weights high, in front of your shoulders.
3) Dumbbell Push Press
Sets: 5
Reps: 6
Rest: 0
Stand tall, with your palms facing inwards (A). Dip at the knees, then use the power from your legs to help press both of your dumbbells high overhead to lockout (B). Lower the weights under control and rep away for six. Then take as short a breather as you can, before grabbing the weights again for the next lot of deadlifts.
Like this article? Sign up to our newsletter to get more delivered straight to your inbox
