Dumbbell jerk into scissors

Crossfit exercises

5K 0 08.03.2017 (last revised: 31.03.2019)

In addition to the well-known and very popular exercises for CrossFit, there are many good, but undeservedly relegated exercises to the background. One of them is the Dumbbell Hang split snatch. This exercise is suitable for both beginner athletes and professionals. It will help increase endurance, pump biceps, triceps, thighs and calf muscles. In order to perform the exercise, you will need dumbbells that are comfortable in weight.

Exercise technique

The dumbbell jerk into scissors requires the athlete to strictly follow the correct execution technique in order to get the desired effect and not be injured. If an athlete does all the elements correctly, then he will be able to work out a huge number of muscle groups without the risk of injury. To properly perform the scissors dumbbell jerk, you must:

1. Stand near a dumbbell that lies on the floor. Sit down for a sports equipment, take it in your hand, bend over slightly with a straight back, bending your knees.
   
2. With a jerk, lift the dumbbell up over your head. During the movement of the arms, the athlete needs to jump, putting one leg forward and the other back.
   
3. Fix the position of the arm in the upper phase of the exercise, stand with your feet shoulder-width apart, and then lower the sports equipment to the level of your hip.
   
4. Repeat the movement several times.

It is very important that you do not feel discomfort while jerking the dumbbell into the scissors. Only exercise with an equipment that you can easily lift over your head. Take care of your safety, check the dumbbells for strength before starting the training.

Crossfit training complexes

In the process of jerking a dumbbell into a scissor, you can use several dumbbells of different weights - at the beginning of the workout, use a heavy apparatus, towards the end you can replace it with a lighter one.

We offer you two sets of exercises for use in the training process, containing a dumbbell jerk into scissors.

Watch the video: Ultimate Full-Body Dumbbell Workout. Andy Speer (September 2025).