Description

With a bench kneel with one leg on the bench and the same arm with hand down on the bench. This should keep the back a a strong angle. The arm with on the side which has the leg on the ground will hold the dumbbell at a 45 degree angle. With the shoulder seated properly in its socket, the athlete will pull the dumbbell towards the chest as far as the arm will move without having the shoulder leave its socket or breaking form on the back.

Equipment

  • Rogue Dumbbells
    Rogue's Rubber Hex Dumbbells are available in weights ranging from 2.5LB up to 125LB The easy-grip handle measures 25mm in diameter for the smaller dumbbells up to 20LB and 35mm for dumbells 25LB up to 125LB.

Olympic Lifting

Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup, The Stance, Clean & Jerk, Receiving The Bar, and Snatch Grip Position

Power Lifting

Improve your Deadlift, Bench Press and Backsquat with the CrossFit Specialty Course: Conjugate Methods. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day