Features and Exercises with Hexagonal Dumbbells

HEXAGON DUMBBELLS, FEATURES AND MOST CHARACTERISTIC EXERCISES

Dumbbells have been around in gyms for decades, but for some reason hexagonal dumbbells have only recently become popular. There used to be some sort of unwritten law that said dumbbells had to be round, but there is no clear reason for this, either practical or aesthetic.

However, there are several reasons why hex dumbbells have that shape. In case you don't know them, let's look at the main characteristics of the hex dumbbells used in CrossFit.

FEATURES OF HEXAGON DUMBBELLS

This type of equipment was already present in many CrossFit boxes, but it was after an edition of the CrossFit Games that they were bought by the thousands all over the world. Dave Castro, former creator of the Games, defined them as part of the basic and essential equipment and since then they appear (usually in very heavy versions) both in the Open and Qualifiers as well as in the CrossFit Games themselves.

But why are hexagonal dumbbells used so much in CrossFit and not classic disc dumbbells?

If we start with the grip, hexagonal dumbbells have a knurled central area (like weightlifting bars), and this is not usually a perfect cylinder, but rather they are somewhat thicker in the center. This favors a more ergonomic grip since our palm when closing creates more space in the center than at the ends and at the same time is safer, since there is more bar in contact with the hand. And as we do many repetitions at high speed, any extra safety is always appreciated.

The weights of these dumbbells are located at both ends and have a hexagonal shape that gives the product its name. This area that stores the load varies in size depending on the weight of the dumbbell, and is also covered with a protective rubber, usually rubber.

The hexagonal shape provides 6 bases on which to rest the dumbbell, preventing it from rolling. Is this important? Not in a bicep curl, but it is key in other exercises such as rows on the floor, man makers, or snatches, among others.

In CrossFit, the dumbbell is not just an element that is lifted, but sometimes it is required to rest on the ground and that is when its straight and not curved bases give us all the security we need.

Also, we must not forget that CrossFit is a group class in which different exercises are usually performed with different materials, changing between stations quickly. Here, the fact that the hexagonal dumbbell does not roll is an additional safety measure for us and our partners, since it will not roll away on its own due to inertia or if there is a slope.

HEXAGONAL DUMBBELL EXERCISES

In addition to the classic exercises that we could do with any dumbbell, we can do as we indicated before and using its special characteristics:

Rows on the floor: In the push-up position, with your arms stretched out and a dumbbell in each hand, we support ourselves with one while we lift the other.

Charged, Snatches or any Ground to over:

These exercises have in common that we start with the dumbbell on the floor, so if it doesn't roll it's easier to start, but not only that. They are also done alternating hands, so again, by preventing them from rolling we gain in execution time and in safety so that they don't roll away on their own.

Man Maker:

Standing with the dumbbells in your hands, place them on the floor and lower your chest into a push-up position. Now in push-up position, do a row with each hand. Once you are in push-up position again, move your legs forward as if you were coming back from a burpee, swing the dumbbells slightly under your legs and lift them into a squat clean to finish with a thruster.

Devil Press:

This is a shorter variation of the Man Maker. We start with the dumbbells on the floor, we lie down in a plank position holding them and we go down to do the dip, when we go up we bring the legs forward like in a burpee and now we do a ground to over head with the strength dumbbells, that is, without stopping or without squatting.

So you know, grab those dumbbells and see you at Singular Wod!