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.

Alan Calvert – The One-Arm Military Press (1915)

Alan Calvert – The One-Arm Military Press (1915)

Assuming that a dumbbell has been lifted to the shoulder, there are several ways of getting it to full  arms’ length above the head with one hand.

The simplest way – and incidentally the way that requires the most strength – is the “MILITARY PRESS.” A dumbbell (short handle) is generally used.

How to Get Strong Legs With Dumbbells

How to Get Strong Legs With Dumbbells

Stand erect. Raise the left leg forward and off the ground.

When executed with resistance, how a barbell with an over-grip in position across the shoulders, the hands par apart as the weights on either end will permit, or hold dumbbell extended at the right side.