HYROX® Bible – Page 4
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
D
Dumbbell Hammer Curl
With palms facing each other, this curl variation shifts work toward the brachialis and forearms, building grip useful for farmers carries.
Dumbbell Hip Thrust
Hip thrust performed with a dumbbell on the lap instead of a barbell, offering an accessible way to load the glutes through full hip extension.
Dumbbell Incline Bench Press
A dumbbell incline bench press is a two-arm press with dumbbells while the torso is supported on an inclined bench.
Dumbbell Incline Fly
Free-weight fly variation on an incline bench that stretches and contracts the upper pectoralis major through a wide range of motion.
Dumbbell Kickback
A dumbbell kickback is elbow extension with a dumbbell while the upper arm is held behind or alongside the torso in a supported or hinged position.
Dumbbell Lateral Raise
Raising dumbbells out to the sides to shoulder height isolates the lateral deltoids, the muscles that give the shoulders their width.
Dumbbell Lunge
Splitting the stance and dropping the back knee toward the floor while holding dumbbells develops single-leg strength and balance.
Dumbbell Preacher Curl
A dumbbell preacher curl flexes the elbow with the upper arm supported on an angled pad while holding a dumbbell.
Dumbbell Pullover
Lying exercise where a dumbbell is lowered behind the head and pulled back overhead, engaging the lats, serratus anterior, and chest through a long arc.
Dumbbell Push Press
A dumbbell push press uses a brief leg drive to help press one or two dumbbells overhead, followed by controlled overhead support.
Dumbbell Reverse Lunge
A dumbbell reverse lunge steps one foot backward, lowers under control and returns while dumbbells provide external load.
Dumbbell Romanian Deadlift
A dumbbell Romanian deadlift is a hip-hinge exercise lowered from standing while the dumbbells remain controlled near the legs and the knees stay softly flexed.
Dumbbell Row
A dumbbell row is a resistance exercise that combines shoulder extension or horizontal abduction with elbow flexion while a dumbbell is pulled toward the torso. Setup and path vary by version.
Dumbbell Shoulder Press
Each shoulder stabilizes its own load as you press two dumbbells overhead, training the delts and triceps with extra balance demands.
Dumbbell Shrug
Elevating the shoulders straight up while holding heavy dumbbells trains the upper traps and grip, with useful carryover to farmers carry events.
Dumbbell Side Bend
Standing oblique exercise where you lower a dumbbell along the side of your leg and return upright, targeting the lateral flexors of the trunk.
Dumbbell Skullcrusher
A compound exercise used in HYROX training.
Dumbbell Snatch
A dumbbell snatch moves one dumbbell from below the hips to overhead in one continuous action; start position and receiving depth vary by version.
Dumbbell Squat
Squatting while holding a dumbbell in each hand at your sides loads the quads and glutes without needing a rack, barbell, or much setup space.
Dumbbell Step Up
A lunge exercise used in HYROX training.
Dumbbell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Dumbbell Sumo Squat
Wide-stance squat holding one dumbbell between the legs, biasing the inner thighs and glutes alongside the quads through a deep range.
Dumbbell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Dumbbell Tricep Extension
Isolation exercise that bends and straightens the elbows against a dumbbell, performed overhead or lying down, to work all three heads of the triceps.
Dumbbell Upright Row
A dumbbell upright row lifts one or two dumbbells in front of the torso as the elbows flex and rise.
Dumbbell Walking Lunge
Continuous forward lunge steps with dumbbells at the sides train leg strength and stability, useful preparation for HYROX sandbag lunges.
Dumbbells
Free weights used in HYROX training for upper body and compound exercises. Not used in official competition stations.
Dynamic Stretching
Active stretches performed through movement (leg swings, arm circles, walking lunges). The preferred warm-up method before HYROX® training - prepares muscles without reducing power output.
E
Easy Run
A bodyweight cardio exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Eccentric
An eccentric muscle action occurs while an active muscle–tendon unit lengthens under external load.
Electrolytes
Essential minerals (sodium, potassium, magnesium, calcium) lost through sweat that regulate muscle contraction, hydration, and nerve function during HYROX® races.
EMOM
Every Minute On the Minute. A training format where a set of exercises is performed at the start of each minute.
EPOC: what the afterburn effect means
EPOC is oxygen consumption above the resting level after exercise. It is a physiological response, not a guaranteed calorie bonus for a workout.
Erector Spinae
The muscles running along the spine responsible for spinal extension and postural support. Critical for maintaining an upright torso during Farmers Carry, generating hip hinge power on Sled Pull, and sustaining running form through fatigue.
Ergometer
A machine that measures work output - commonly the rowing machine (Concept2) and SkiErg used in HYROX®. Provides precise power, pace, and calorie data for training.
Extension
Extension is a joint movement that generally increases the angle between articulating body segments. Its direction and normal range depend on the joint; movement beyond the usual extension range is called hyperextension.
F
Face Pull
A face pull draws a cable or band toward the face with shoulder and elbow motion; anchor height, grip and finishing position define the variation.
Farmers Carry by Age: Calculator
Age-adjusted benchmarks for farmers carry weight, helping athletes gauge where their grip and carry strength ranks relative to others in their age group.
Farmers Carry Muscles Worked: Anatomy
Farmers Carry combines gripping two weights with walking under load. Finger flexors, trunk and hip muscles have different roles; anatomy alone does not rank their contribution to race performance.
Fartlek
Fartlek is continuous endurance training with deliberate changes of pace or intensity; the intervals may be structured or guided by terrain and feel.
Fascia
Fascia refers to connective-tissue structures and, in broader usage, a body-wide fascial system; the intended anatomical definition should be made explicit.
Fast-Twitch Muscle Fibers
Fast-twitch (Type II) muscle fibers generate high force rapidly but fatigue quickly, dominant in explosive movements like jumps and heavy sled pushes.
Fire Hydrant
A fire hydrant is a quadruped exercise that moves one thigh outward while the trunk and other limbs support the body.
Flexibility
Flexibility is the capacity of a joint or series of joints to move through a range, influenced by tissues, measurement method and conditions.
Flexion
Flexion is a joint movement that generally decreases the angle between articulating body segments. Its direction and range depend on the joint and anatomical reference position.
Foam Roller
A foam roller is a cylindrical self-massage tool used by applying body weight to selected tissues; pressure, duration and technique vary.
Foam Rolling
Self-myofascial release using a foam cylinder to reduce muscle tightness, improve mobility, and aid recovery between sessions.
Forearm Flexors
The anterior forearm contains muscles that flex the wrist, fingers or thumb. Finger flexors contribute directly to closing the hand and power grip.