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| That's a 151-pound one-hand dumbbell swing - which is pretty darn good. That's the most weight I ever lifted in the one-hand dumbbell swing. |
Hail to the Dinosaurs!
We've been getting a ton of questions
about dumbbell training and dumbbell
workouts, so I thought I'd share my
all-time favorite dumbbell workout
with you.
I used this 20 years ago, when I was
preparing to film The Lost Art of
Dumbbell Training.
It worked pretty well. I got up to doing
the two dumbbell clean and press with
a pair of 126 pound dumbbells, a one
hand clean and push press with a 151
pound dumbbell, a one hand swing with
a 151 pound dumbbell, and a two hand
clean and push press with a pair of 131
pound thick handled dumbbells. Those
were done at a bodyweight of 225 or
so, and I was 40 or 41 years old.
I trained three times per week, alternating
between two workouts. Workout A was
nothing but squats. I did bottom position
squats in the power rack, and either worked
up to a top single, or worked up to 5, 10 or
20 singles with a little less weight.
That was all I did in Workout A. Nothing
but squats.
Workout B was the dumbbell program. On
the one arm exercises, I would do one set
with each arm at each weight. On the two
dumbbell exercises, I would do one set at
each weight.
I trained all singles. I started light, and
worked up in 10 pound jumps to my top
weight in each exercise. Of course, the
program would work fine with doubles,
triples, fives or any other number of
low to medium reps. Or you could
start with sets of five and work up
to singles. There are many ways to
do the job.
To keep from having to spend the whole
workout changing weights, I would do one
set of all the exercises for each weight, and
then add weight and repeat the process.
As the weight increased and I maxed out
on different exercises, I would drop them
out of the rotation. Thus, at the end, with
the very heaviest weights, I would do only
the one hand swing and the one hand
clean.
I did the following exercises:
1. Two hand dumbbell clean and press
(with two dumbbells)
2. One hand dumbbell clean and press
3. One hand dumbbell swing
4. Two hand dumbbell clean and push
press (with two dumbbells)
5. One hand dumbbell clean and push
press
6. One hand dumbbell clean (optional)
And that was it. Five or six big exercises.
Fast, fun and furious -- and very effective.
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| John Grimek was a big fan of two-dumbbell alternate presses. He usually did them see-saw style. |
I cover more dumbbell workouts in
Dinosaur Dumbbell Training -- in fact,
there's a total of 50 of them, along with
detailed instruction on how to perform
each exercise:
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
Anyhow, if you're looking for something
fun and effective, give this workout a try.
It worked great for me -- and I bet it would
work great for you, too.
As always, thanks for reading and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
P.S. 2. My other books and courses -
and links to all of my e-books on Kindle
- are right here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 2. Thought for the Day:
"Old school dumbbell training builds
serious strength and power. Try it
and see!"
-- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle
bookstore - here are several of them - head on over and take a look at the others:
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