Dumbbell Complex

Dumbbell Complex

Here’s a new one that is fun and effective.

This training method merges a group of simple exercises into a more complex movement, ergo the name “complex”.

Today I want to introduce something I’ve been using in my training for some time now. I call it the Dumbbell Complex and it goes like this:

Push Up

Keep the body nice and straight from head to heel. Using dumbbells allows you to go a little deeper than regular push ups.

 

 

 

Deadlift

From the push up position, pop up into the bottom of the deadlift as if you were doing a burpee. It’s vital to the health of your back that you keep the lower back nice and tight.

 

 

 

Front Squat

From the top of the deadlift (the standing position), bring dumbbells to the “rack” position. This can be done by executing a dumbbell power clean.

 

 

 

Overhead Press

The final movement of the complex is the overhead press. Be sure to keep the elbows facing forward and finish with the dumbbells directly overhead.

 

 

Notes:

A few of the common ways that I integrate the Dumbbell Complex into my TRAINING PROGRAMS are as a:

Warmup

  • Thorough Stretch
  • 3 x 5 Dumbbell Complex (3 rounds of 5 reps of each element)

Ladder Workout

  • Dumbbell Complex Ladder to 10 (start with 1 rep of each element, then 2, then 3, etc. until you get to 10).

or

  • Dumbbell Complex Ladder to max in 20 minutes.

Pyramid Workout

  • Dumbbell Complex Pyramid to 10 (similar to the ladder, you go up to a certain number, then come back down).

Try using this in your training, and be sure to let me know how you like it.

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By | 2017-01-11T19:32:02+00:00 January 4th, 2009|Categories: All Entries, Training Tips, Warrior Athlete|Tags: , , |

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3 Comments

  1. Chandler W January 6, 2009 at 10:28 pm

    I like this workout I’m going to take it to my crossfit gym and see if we can do this as a group workout.

  2. Chandler W March 23, 2009 at 2:41 pm

    We did this at Battle Born Crossfit about a week ago. We did a 2 min ladder and it was extremely difficult. I made it to 14 and I was extremely sore the next day. This is an awsome combination of movements thanks coach!

  3. Chandler W March 23, 2009 at 2:42 pm

    We did a 20 min ladder not a 2 min ladder.

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