Inch’s Dumbbell Program Minimum for Boxing [2 of 2]: The Dumbbell Jerk

Inch’s Dumbbell Program Minimum for Boxing [2 of 2]: The Dumbbell Jerk

Using the same dumb-bell (40 to 55 lb. in weight according to your strength and expertness), bring it to the shoulder with the right hand. Give it a slight jerk by first bending (only slightly) the legs, and then suddenly straighten them and push hard. As you do so, lean well over to your left, watching the dumb-bell carefully, the left hand being held out and away.

Inch’s Dumbbell Program Minimum for Boxing [1 of 2]: The Dumbbell Swing

Inch’s Dumbbell Program Minimum for Boxing [1 of 2]: The Dumbbell Swing

Place your left hand upon your left knee take hold of the bell with your right hand, and give it a little swing out to the front and slightly upwards. Allow it to return almost to the first position, but through the legs (keep it clear of the ground this time) and then swing the dumb-bell up to the front with a straight arm, right overhead.

The Stronger Person Will Win

The Stronger Person Will Win

I am working on some stuff regarding Chinese martial arts. I have found an interesting saying from our tradition (Southern Chinese Hung Ga Kyun), written by Grand Master Lam Sai Wing in his “Taming the Tiger in Gung Pattern Manual”, regarding the combat applications of the system:

Shaolin Code of Honor

Shaolin Code of Honor

I was digging though an old martial arts manual (from around 1911), loosely translated by late Robert W. Smith in his book Secrets of Shaolin Temple Boxing and have found this interesting part called something like “Five must follow commandments”:

Combatives & Strength Training: Hack Away at the Unessential

Combatives & Strength Training: Hack Away at the Unessential

My combative training is heavily influenced by StrongFirst principles – few things, but better, waviness of the load, continuity of training process, etc.

Example from our MMA lessons: Most of the time we work on the same drills in a “same, but different” way – jab, cross, hook, uppercut, overhand, low kick; Thai clinch, wrestling clinch; takedown from the distance and from the clinch; positional drills on the ground (mount, back mount, side mount, guard), ground and pound, and few very reliable submissions (rear naked choke, armbar, guillotine, Americana, Kimura, triangle choke).

One-Arm Dumbbell Swing Tutorial - Free Video & .pdf Manual