Heavy Hitter's Dumbbell Complex

I hope this finds you all being richly blessed. Today we’ll give a quick dumbbell complex you should all try. Especially those of you who want to increase your striking power, strength and stamina throughout the whole body at the same time.

You can find this demonstrated live on our new “How To Hit Like A Freight Train DVD Series.”

1. One arm press/push press
2. Windmill
3. One arm high pull/snatch
4. One arm bent row
5. One arm, one leg deadlift
6. Lunge or Bulgarian Squat holding dumbbell
7. Two hands one dumbbell swing

Unlike most complexes that are purely for conditioning this one can be done heavy and should be done both for high and low reps. Begin with a one arm press depending on how heavy you go, possibly a push press and while you’ve got the bell over head drop immediately into a windmill. Then switch hands and repeat depending on how heavy your dumbbell is you go immediately to a one arm high pull or if you can, full snatch. From there immediately to the one arm bent row, then the one arm, one leg deadlift which you can do either bent or stiff legged style.

From there pick the dumbbell up with both hands, hold it at the waste and perform either an alternating lunge or a Bulgarian squat. (Place a bench behind you, put your right foot up on the bench, then squat down with your left leg – alternate one leg at a time). From there finish with a full dumbbell swing using both hands to hold the dumbbell. With this complex you can go heavy and build both explosive strength and endurance at the same time. I’ve done it with a 150 and could do it heavier.

For a rep scheme with this you might 5, 4, 3, 2 ,1 or simply 3 sets of 3 or you could alternately go with higher or lower reps depending on how hard the individual exercise is for you. For instance press x 2, windmill x 1, high pull x 4, etc.

The other great thing about this is that it builds your ability to unify the power of the entire body behind a single limb. A big key to both hitting harder and your ultimate strength levels and you’ll breath like a steam engine while you do this.