CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 11-16-2004, 12:53 AM   #1
Andrew Gray
Member Andrew Gray is offline
 
Andrew Gray's Avatar
 
Profile:
Join Date: Sep 2004
Location: Seattle  WA
Posts: 252
I have never done cleans with dumbells before and I was wondering what the form looked like. When I went to try them today I first tried to do them the same as with a bar. That just doesn't work though. I ended up starting them on my sides, the handles poiting forward/backward. When I came up my arms were basically doing a curl motion except with a shrug and my palms facing in instead of up. I finished with dumbell handles still facing front to back. I have no idea if this is anywhere near proper form (or if you can even figure out what I mean with my explination). I just went with the motion that felt the most natural to me. If someone could tell me the basic proper form of dumbell hang cleans I would greatly appreciate it.
  Reply With Quote
Old 11-16-2004, 02:47 AM   #2
Graham Hayes
Member Graham Hayes is offline
 
Profile:
Join Date: Sep 2003
Location: Sidmouth  Devon
Posts: 880
You already got it Andrew!
  Reply With Quote
Old 11-16-2004, 06:39 AM   #3
Brian Gibson
Member Brian Gibson is offline
 
Profile:
Join Date: Oct 2004
Location: Big Stone Gap  VA
Posts: 424
That's the way I did them. I was wondering the same thing. They also smoked me. I was wasted after 50 reps.
  Reply With Quote
Old 11-16-2004, 11:11 AM   #4
Andrew Gray
Member Andrew Gray is offline
 
Andrew Gray's Avatar
 
Profile:
Join Date: Sep 2004
Location: Seattle  WA
Posts: 252
whew, ok that's good news. Those things are hard on the arms. It is much easier to get more of the load on your legs with the bar. Thanks for the info.
  Reply With Quote
Old 11-16-2004, 03:13 PM   #5
Paul Theodorescu
Member Paul Theodorescu is offline
 
Profile:
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
Anyone else feel heavy bicep involvement?
  Reply With Quote
Old 11-16-2004, 04:13 PM   #6
Graham Hayes
Member Graham Hayes is offline
 
Profile:
Join Date: Sep 2003
Location: Sidmouth  Devon
Posts: 880
If you have the feeling of heavy bicep involvement then you need more pop(not soda) from your hips or more dip when you catch, probably both. I think heavier dumbells would teach this properly because you wouldn't be able to curl them so easy.
  Reply With Quote
Old 11-16-2004, 04:35 PM   #7
Philip Mancini Jr.
Member Philip Mancini Jr. is offline
 
Profile:
Join Date: Jun 2004
Location: Roseville  CA
Posts: 37
To piggy back on what Graham mentioned, you shouldn't be feeling any bicep involvement.

Mike Burgener provides a great visual with a 10lb weight hanging from a short length of rope. You can pull the weight up with your shoulder but if you jerk the weight with a strong pop, the weight flies up on its own. This pop involves your hips and traps. If you get the pop right, the weight will float up on its own and you just have to dip to catch it. Your arms are basically straps and should stay loose throughout the movement.

I hope this helps.

Phil Mancini
  Reply With Quote
Old 11-16-2004, 05:14 PM   #8
Paul Theodorescu
Member Paul Theodorescu is offline
 
Profile:
Join Date: Jun 2005
Location: Quebec  Quebec
Posts: 685
Dumbbells held in a neutral position (i.e: fist not pronated or supinated)?
  Reply With Quote
Old 11-16-2004, 11:44 PM   #9
Andrew Gray
Member Andrew Gray is offline
 
Andrew Gray's Avatar
 
Profile:
Join Date: Sep 2004
Location: Seattle  WA
Posts: 252
Using my biceps so much was one of the reasons I thought I was doing it wrong. I know when I use a bar it is almost all legs, but with the dumbells I have a lot more trouble transfering my leg push into the weight. I also find it harder to "pull" myself under the dumbells. It is easy with a bar because it stays in the same position, with the dumbells I have to turn them end over end when I dip under. I guess I have some work to do on my form.
  Reply With Quote
Old 11-17-2004, 12:00 PM   #10
Alex McClung
Member Alex McClung is offline
 
Profile:
Join Date: Oct 2004
Location: Baltimore  MD
Posts: 184
Watch the lifter on Dan John's postings: See how he throws ? Chin up on the ceiling, almost violent hip drive, arch, & shrug. True, when you're doing it right the weight seems to just float. When you're doing it wrong (like I do most of the time)it seems like all biceps. FWIW neutral start & finish seem/feel correct to me.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Straps and hang cleans John Harshman Exercises 21 03-07-2007 05:11 AM
Dumbell based alternative to hang squat clean Dan Munk Exercises 8 12-12-2006 03:53 AM
Injured Doing Hang Cleans Thomas Girouard Injuries 3 03-21-2006 04:51 AM
Hang Cleans vs. Squat Cleans? Bryan Edge Exercises 1 01-12-2006 08:31 PM
Dumbell Burpee to Hang Squat Clean Thruster Alexander Karatis Workout of the Day 2 04-05-2005 12:51 PM


All times are GMT -7. The time now is 01:35 PM.


CrossFit is a registered trademark of CrossFit Inc.