Power lifting dumbbells on the chest

There are many good quality CrossFit exercises out there. One of them is the power lifting of the dumbbells on the chest (the English name is Dumbbell Split Clean), which allows the athlete to effectively use many muscle groups. The target load is received by the back of the thigh, calf and gluteal muscles, as well as the biceps of the bodybuilder.

In order to perform the exercise, you will need dumbbells that are comfortable in weight. Power lifting dumbbells on the chest is perfect for both professional athletes and beginners.

Exercise technique

If the athlete performs all the elements technically correctly, then he will be able to work out a huge number of muscle groups without the risk of injury. To do this, the athlete must follow the following algorithm for performing power lifting of dumbbells on the chest:

1. Stand next to a sports equipment, place your feet shoulder-width apart. Take dumbbells in both hands.
2. Lean down. Keep your back straight. The dumbbells should be at knee level.
   
3. With the help of a jerk motion, throw the sports equipment to shoulder level. Bend your elbows. The athlete also needs to jump with one foot forward and the other back.
   
4. Stand with your feet shoulder-width apart and lock your arms in the upper phase of the movement, and then lower the dumbbells to your hips.
5. Repeat the movement several times.

Exercise with sports equipment that is comfortable in weight. Follow the technique of the exercise - to get the effect, you must work without mistakes. Take care of your safety and check the strength of the dumbbells before starting the training. It will be better if the first times you perform the exercise under the guidance of an experienced trainer. He will point you to mistakes and help you create a quality training program.

Crossfit training complexes

Athletes who engage in intensive strength training must work at a fast pace. The number of repetitions in the power lifting of dumbbells on the chest is individual. It depends on your training history, as well as on the goals of the training.

Watch the video: How To Lift Heavy Dumbbells For Bench Press - Workouts For Older Men (October 2025).