Training for the Warrior Athlete
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:
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.
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
Ladder Workout
or
Pyramid Workout
Try using this in your training, and be sure to let me know how you like it.
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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.
Well, I really liked seeing the pictues of my #1 son. Can you actualy explain to me what this is about and how this may be beneficial to you? I don’t really care if you’re having fun. All of this is great and I can understand that people can work out and get fit. Love, Mom
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!
We did a 20 min ladder not a 2 min ladder.
Hey, cool tips. Perhaps I’ll buy a glass of beer to the man from that chat who told me to visit your blog