Name: Playbook - Sarah Herse - Can You Hang? Full Body Dumbbell WOD
Uploaded: 2024-03-20T21:08:55.065Z
Duration: 15 min
Description: Can You Hang? Full Body Dumbbell WOD

This dumbbell workout will tax your grip and your entire body!

14-12-10-8-6-4-2 reps of:
Dumbbell Hang Power Cleans
Single-Arm Dumbbell Push Presses
DB Alternating Reverse Lunges
*On the push press & lunges, divide the reps between sides evenly
Women try for 15-35# DBs, Men try for 25-50# DB’s

14-12-10-8-6-4-2
Dumbbell Hang Power Cleans
Single-Arm Dumbbell Push Presses
DB Alternating Reverse Lunges
*On the push press & lunges, divide the reps between sides
Women try for 15-35# DBs, Men try for 25-50# DB’s

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternating motion (right leg, left leg, right leg...)
- Continue for recommended amount of reps.

Dumbbell reverse lunge (Alternating)

Can You Hang? DB WOD

Can You Hang? Full Body Dumbbell WOD

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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Amazing! Workout! Thank you Sarah. 🙏🏻

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Francess

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Literally kicked my butt! Great workout for my glutes!

Whitney

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Good workout when you are in a hurry. 😅 I love this!

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Franchesca Pau’u

Wow that was a great workout i think ill be using this app with you for my daily deposits 🙌🏽

Mikaela

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Jessi

Ashley Chapman

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Probably won’t be able to raise my arms to drive my car tomorrow! But totally worth it!!

Tiffany

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Hard and Sweet!
Git in 5 rounds plus 5reps burpees, 5reps bent-o-rows and 5reps cleans. Used 2(20lbs) DB.

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Lacey

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Shannon Aguirre

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My legs are burnt like toast and I LOVE IT!!

Paula

Love it! Quick and efficient. Just for a busy mom

Lora

Single dumbbell full leg killer workout! 🔥

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This one! Makes me remember how much I dislike running! But I realize how good it is to do it and realize just how bad my cardiovascular capacity is!

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Used this as the final push in my workout! Great finisher!

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1st intense workout in a while. Great workout!

Yvette

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That was an awesome full body burn!  Shoulder burn was sneaky at the end!

Can You Hang? Full Body Dumbbell WOD

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