Taking dumbbells from hanging to chest in gray

Crossfit exercises

6K 0 08.03.2017 (last revised: 31.03.2019)

Strength functional training in its structure has a huge number of useful exercises that help the athlete to increase strength indicators, as well as overall body power. Taking dumbbells from hanging to chest in sitting (English name - Dumbbell hang squat clean) allows the athlete to work out almost all muscle parts of the body. The target load is received by the muscles of the back of the thigh, trapezium, and the athlete's shoulder zone.

Exercise technique

To effectively work a large number of muscle groups, perform all movements with the correct technique. To do this, the athlete must follow the following algorithm for taking dumbbells from hanging to chest in sitting position:

1. Stand next to a sports equipment, place your feet shoulder-width apart. Take dumbbells in both hands. Make a slight bend of the body forward, while you need to bend your knees slightly.
   
2. Jump up a little and sit down. While moving, throw the dumbbells over your shoulders with both hands.
   
3. Straighten the body, in the upper phase of the movement, fix the position of the body and rest for a second.
   
4. Repeat taking the dumbbell from the hanging to the chest in the sitting position. This must be done several times.

Follow the correct technique for performing the exercise. You have to work without mistakes, as well as with comfortable weight sports equipment. This way, you can target the target muscle group without too much risk. Before starting the movements, make sure that you will not interfere with anyone. You can also consult with an experienced trainer about the technique of lifting a dumbbell from a hanging to a chest. He will point out mistakes to you and will be able to create a quality training program.

Crossfit training complexes

To properly perform the hanging dumbbell lift, you must work at an intense pace. The weight of the sports equipment, as well as the number of repetitions, depends entirely on your training experience. At the beginning of the session, use heavier dumbbells, after which you can replace them with light ones.

In one workout, you must work out a large number of muscle groups. Do the exercise in combination with intense cardio movements. Warm up your muscles and joints well before training. Work on the stretch. Taking dumbbells from a hang can be traumatic if the athlete does not warm up at the beginning of the workout.

Watch the video: Dumbbell Only Chest Workout for Men WITHOUT A BENCH!. 8 No Bench Dumbbell Chest Exercises (July 2025).