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FREE HARD STYLE DUMBBELL SWING TUTORIAL

FREE DUMBBELL SWING TUTORIAL

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  • THE FORGE Module: Morning Recharge
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If you want new ideas, read old books. The long-aw If you want new ideas, read old books. The long-awaited Hard Style dumbbell lifting Program Minimum #EnterTheDumbbell is coming VERY soon. 🛎️ Make sure to subscribe to the newsletter to be the first to know – LINK IN BIO. #simplexstrong #strongfirst #dumbbell #bestrongfirst @strongfirst
“A corner of Edgar Müller’s Gymnasium in Leipzig s “A corner of Edgar Müller’s Gymnasium in Leipzig showing part of his collection of kettleweights and photographic collection, incuding posters of Hermann Görner’s Circus act.” #goerner #mightygoerner #simplexstrong #kettlebell #kettlebells #strongfirst #bestrongfirst @strongfirst
“Don Dorans demonstrates the popular ‘Split’ style “Don Dorans demonstrates the popular ‘Split’ style for the One Hand Swing. Note that the foot corresponding to the lifting arm goes forward. [LEFT] “SQUAT STYLE: As the weight reaches shoulder-level the lifter drops beneath it by rapidly bending his legs, ‘fixing’ the dumb-bell at arm’s length. The athlete has allowed the dumb-bell to twist slihgtly from the ‘right angles to front’ position–not permitted in official lifting.” [RIGHT] – The ONE HAND SWING by George W. Kirkley, Vigour, August 1946. — If you are into old-school dumbbell lifting… Don’t miss a major release coming soon! 👉 Subscribe to our newsletter at simplexstrong.com and download a free Dumbbell Overhead Power Swing tutorial. You’ll be the first to know when the full Dumbbell Lifting Program Minimum is released: – almost 200 minutes of instructional videos – a manual with 7 programs – a worthy challenge for serious lifters #dumbbell #enterthedumbbell #oldschoolstrength #simplexstrong #strongfirst #bestrongfirst
“For the muscles of the legs (quadriceps), glutes, “For the muscles of the legs (quadriceps), glutes, and calves. Squats with the kettlebell held behind the body. Starting position: feet shoulder-width apart, the kettlebell held in both hands behind the body at hip level. Execution: squat down and stand up again without leaning the torso forward. While squatting, rise up onto your toes. Inhale as you squat down, exhale as you come up.” “Exercises with dumbbells, an expander, kettlebells, and a barbell,” 1968 #kettlebell #kettlebells #hacksquat #simplexstrong #strongfirst #bestrongfirst
The Two Hands Anyhow is a traditional strongman we The Two Hands Anyhow is a traditional strongman weightlifting exercise. The goal was to lift as much weight overhead with two hands (two separate weights) in any method. #simplexstrong #strongfirst #kettlebell #kettlebells #twohandsanyhow #twohandsanyhowlift #bestrongfirst
Roy L. Smith, “The King of the Amateurs” “He star Roy L. Smith, “The King of the Amateurs” “He started when he was thirty and today he has a physique that the average man can envy.” “Half-way down in a “one-arm bent-press.” He has raised 225 pounds in this style.” #simplexstrong #strongfirst #ipm #imperialprogramminimum #bentpress
The Secret of Muscle Moulding Any earnest seekers The Secret of Muscle Moulding Any earnest seekers of the Body Beautiful have importuned me with questions about the attainment of a Grimek or Sandow type of body. They say they have used barbells for years and they never got "that way" and want to know why. Their conclusion invariably is that the muscle stars have a “secret" that is being craftily withheld from the common people. The answer to this query is "yes." The stars do have a secret and if you will draw close and open your ears I will expose it once and for all time. One of the bits of Sandowiana which always interested me was the reply he made to a newspaper reporter who interviewed him. The reporter asked the noted strongman what sort of exercise he did to maintain his famous physique. Sandow replied, “When I am sitting comfortably in a chair reading a newspaper, I occasionally 'flick' my muscles." This, dear reader, is the essence of the great secret of the physical supermen. They have learned to "flick" their muscles This control is so complete that they can at will flex and move practically any muscle of the body. They can also show off their physiques to greater advantage on the posing platform because of this control. — Harry B. Paschall, Muscle Moulding Photo: Eugene Sandow #simplexstrong #musclecontrol #eugenesandow #strongfirst #bestrongfirst
Gene Jantzen with wife Pat & eleven-month-old son Gene Jantzen with wife Pat & eleven-month-old son Kent, 1947. #simplexstrong #strongfirst #bestrongfirst
Jon Pall Sigmarsson deadlifting 250kg with one arm Jon Pall Sigmarsson deadlifting 250kg with one arm. #simplexstrong #deadlift #onearmdeadlift #strongfirst #bestrongfirst
“Frazier Ferguson, former Mr. America contestant a “Frazier Ferguson, former Mr. America contestant and weightlifting champion and record holder has maintained fine physical condition, and at 47 is very flexible; as you can see, as he reaches far below the edge of the bench.” @flexiblesteelinternational #flexiblesteel #simplexstrong #strongfirst
Around 1909, Alan Calvert’s Milo Bar-Bell Company Around 1909, Alan Calvert’s Milo Bar-Bell Company came out with the unique Large-Size Milo Triplex Combination Bell”, which consisted of: “…handles for a barbell, a dumbbell, and two ring weights; two small collars to hold the plates in place,; two end caps to ‘form an unbroken continuity’ with curvature of the bell; two wrenches; and two eight-and-half inch globes consisting of the hollow, shot-loading chamber and pair of plates for each of the following weights: ten-, seven-and-one-half-, five-, and two-and-half-pounds. .. Triplex model was hit.” — Building Strength: Alan Calvert, the Milo Bar-Bell Company, and the Modernization of American Weight Training, p. 150. As the advertisement said, The Milo Triplex dumbbell/barbell/kettlebell was “The Royal Road to Strength” - and still is. Photo: the one and only Siegmund Klein. #simplexstrong #strongfirst #kettlebell #dumbbell #barbell #bestrongfirst
Australian strongman, Don Athaldo. #simplexstrong Australian strongman, Don Athaldo. #simplexstrong #strongfirst #kettlebell #bestrongfirst
“The side press is another good exercise. In this “The side press is another good exercise. In this exercise a heavier dumbell could be used but be sure to do the exercise correctly. Bring a dumbell to the shoulder and take the position as shown, feet no more then rifteen inches apart, bend slowly to the left side and straighten the right arm overhead. When this is done bring the body back to its original position and then lower the dumbell to the shoulder and repeat. Be sure to use both arms in this exercise.” — Your Physique, March 1943. #dumbbell #dumbbells #dumbbellpress #sidepress #enterthedumbbell #simplexstrong #strongfirst #bestrongfirst
Pavel Mitrofanovich Chechin (Павел Митрофанович Че Pavel Mitrofanovich Chechin (Павел Митрофанович Чечин), born May 28, 1908), Dnipropetrovsk, “Lokomotiv”. -Master of Sports -USSR Champion in 1937 -2nd place in the Ukrainian Championships in 1937 and 1948 -Set 16 Ukrainian records #simplexstrong #strongfirst #kettlebell #kettlebells #bestrongfirst
“…the bending of the knees is carried out as far a “…the bending of the knees is carried out as far as possible—namely, until the ischial tuberosities touch the heels. The torso must not lean forward during this; it should maintain a vertical position from the beginning to the end of the exercise; the sacrum arches in this position. The heels should be raised as much as possible and brought together outward. –“Home Gymnastics for the Healthy and the Sick,” translated from the German, edited, with a preface and notes by K. P. Kovalkovsky, Professor of Hygiene at the University of Warsaw. With 55 illustrations in the text and 1 table. Price: 1 ruble. St. Petersburg. Published by the “Medical-Surgical Bookstore” of N. I. Petrov, 1888. #deepkneebend #deepkneebends #squat #squats #bodyweightsquats #ggp #greatgamaprotocol
“In all the various phases of weightlifting, there “In all the various phases of weightlifting, there is no spectacle more thrilling than a perfectly executed One Hand Snatch. Swiftly and cleanly the bell leaves the ground. With lightning speed, the body drops beneath it. For a trembling second the weight hangs motionless. Then speed and control, timing and power combine, and verge. The arms lock; the body straightens; the legs snap into position. In two short seconds, the lift is finished – two seconds of scientific strength technique at it thrilling, most spectacular best.” – Health and Strength, quoted in: David Willoughby, The One Hand Snatch, 1981 #simplexstrong #strongfirst #bestrongfirst
“Lying Down and Getting Up with a Barbell,” from I “Lying Down and Getting Up with a Barbell,” from Ivan Vladimirovich Lebedev’s Heavy Athletics (1916): While holding a barbell with an extended arm above the head, lower yourself onto the opposite knee, using the palm of your free hand for support on the floor. Then, move from the palm to the elbow, simultaneously straightening the leg on the same side along the floor, while the other leg remains bent at the knee. Next, lower yourself from the elbow to the floor with both shoulder blades touching and stretch out both legs, keeping the barbell held with the extended arm. To stand back up, reverse the process: rise to the position, and so on. Once, E. E. Tevyashov performed this exercise with remarkable speed and ease, lifting a barbell weighing 160 pounds. Many athletes prefer to perform this movement with a kettlebell instead of a barbell, but this is significantly easier unless the kettlebell is held “bottom-up” (inverted), which is extremely challenging. For instance, Stepanov and Sorokin lie down and stand up holding a 3-pood kettlebell „bottom-up.”[1 pood ≈ 16.38 kg or 36.11 lbs] #simplexstrong #strongfirst #dumbbell #getup #enterthedumbbell #bestrongfirst
Siegmund Klein, 57 years young: “There are many ex Siegmund Klein, 57 years young: “There are many exercises which may be performed with kettlebells instead of the more conventional ordinary dumbbells, and several others which cannot be duplicated with any other apparatus. And kettlebell training brings excellent results. I have never known of a case where the regular use of kettlebells failed to be beneficial.” – Siegmund Klein, Kettlebells for “Different” Development, Strength & Health, July, 1959. #simplexstrong #strongfirst #kettlebell #kettlebells #bestrongfirst
Girl Once a Physical Wreck, Now Does Astonishing F Girl Once a Physical Wreck, Now Does Astonishing Feats, Easily Toys with Weighty Barbells [1899] “One of these is the lifting of a big barbell from the floor with one hand, turning it and holding it high above the head without a tremor. This same barbell she then places upon the floor and lies down flat on her back with the bell at her head, and raises it with both hands until it is straight above her head, then holding it with one hand only, rises to a sitting and then a standing position with the bell high above her head still.” Full article >>> simplexstrong.com #simplexstrong #strongfirst #getup #turkishgetup #turkishgetups #bestrongfirst
Bob Harley, student of the great Siegmund Klein, B Bob Harley, student of the great Siegmund Klein, Bent Press. His record in this lift is 250 pounds (cca. 123,5 kg). #simplexstrong #strongfirst #bentpress
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Recent Posts

  • Alan Calvert: Kettlebell Hand-to-Hand Swing – “General Exercise for the Back and Legs” [1911]
  • Thomas Inch, Heavy Weight Lifting: The Bent Press Tutorial [1947]
  • Iron in Ice, Results on Fire: Why Train in a Cold Environment
  • [VIDEO] The Two Main Bent Press Variations You Should Know
  • Bruno Sammartino: Hindu Pushups & Hindu Squats Quick Tutorial + Simple Program [1963]
  • Modified Side Press [1946]
  • Kettlebell Exercises and Their Place in Modern Weightlifting Sports [1928]
  • Girl Once a Physical Wreck, Now Does Astonishing Feats, Easily Toys with Weighty Barbells [1899]
  • Lying Down and Getting Up with a Barbell [1916]
  • Siegmund Klein’s „The One Best Exercise“ – and Challenge! [1939]

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