Shouler-to-Overhead Movements with Dumbbells, Front Rack
Traditionally, working with dumbbells has been associated with bodybuilding training and accessory lifting. Because of their versatility, dumbbells are excellent for targeting localized muscles and groups of muscles in the upper torso (chest, back, and shoulders) and arms. More recently, fitness regimes like CrossFit have demonstrated their adaptability to more compound movements (e.g., weightlifting and powerlifting movements: push presses, snatches, etc.), that are usually performed with barbells. In the upcoming weeks, I would like to explore how to use dumbbells most effectively with respect to shoulder-to-overhead movements in the CrossFit training context.
Today, I will discuss the proper way to rack a pair of dumbbells on the shoulders. When deciding how to use some type of training implement, understanding end goals is essential. What we do in training must translate (preferably directly) to what we will be called upon to do in the future. In the CrossFit training context, shoulder-to-overhead movements can be performed with dumbbells as a means of complementing barbell work and improving overhead barbell mechanics. When used for this purpose, athletes should work on racking and moving the dumbbells in a manner that most closely simulates doing so with a barbell.
Here are some keys for establishing a proper dumbbell front rack: 1) dumbbells should remain approximately parallel to the ground (horizontal); 2) dumbbells should point in the same direction as the elbows (primarily front-to-back); 3) elbows should be pointed forward and slightly outward; 4) shoulders should be pulled up and away from the body (creating a shelf on which the dumbbells or barbell can rest); 5) one head of each dumbbell should be in contact with each shoulder; 6) lungs and abdominal cavity should be filled with air; 7) midline/core/trunk should be braced at all times to maintain spinal neutrality. ~ Coach @b_bieschke_6
#briansbasics #techniquetuesday #trainright #dumbbells #dbs #s2o #shouldertooverhead #crossfit #community #naperville #aurora #oswego - 33 minutes ago