Description

Old-School Lifting for Modern Strength

Heavy dumbbells, few lifts, maximum power and strength—this course revives old-school dumbbell lifting through StrongFirst principles. An inch-wide, mile-deep Program Minimum with clear “do this” plans to build honest, all-round strength.

Heavy dumbbells. A few carefully selected lifts with the biggest bang for your buck. The greats—Saxon, Sandow, Cyr, Hackenschmidt, Inch, Klein, Grimek—didn’t “exercise” with dumbbells; they lifted them from the floor to overhead. This course revives the all-around dumbbell lifting tradition and channels it through StrongFirst principles and strength skills.

Since Pavel Tsatsouline reintroduced classic kettlebell lifts to the West, we’ve refined them to the nth degree. Pavel Macek’s Enter the Dumbbell! distills that know-how into an inch-wide, mile-deep dumbbell lifting curriculum: the fewest moves that deliver the most strength—explosive and grinding—organized for real-world progress. Expect principle-driven instruction, purposeful variety, and field-tested plans you can run for months.

Limited-time offer: only $99 (regularly $149) through Thursday, December 18.

CLICK HERE! 

What You’ll Learn

• Kettlebells vs. dumbbells vs. barbells—tools, similarities, differences, principles, and when to choose which
• Light dumbbell mobility sequence for health and bulletproof joints.
• Heavy dumbbell lifting fundamentals: setup, setdown, tension, alignment, breathing, “strength skills.”
• Dumbbell clean—muscle, power, and split
• Dumbbell press—strict strength, old-school style
• Dumbbell overhead swing—ballistic power the Hard Style way
• Program 1: Dumbbell Chain and its variations
• Program 2: Duplex—Dumbbell + Kettlebell Chain (same-but-different synergy)
• Program 3: Triplex—Dumbbells, Kettlebells, Barbells (the all-rounder)
• Program 4: Linking the Chain—ETD’s “Rite of Passage”
• Dumbbell Challenge: Iron & Steel Chain—lift, test, and level up 

This course includes a downloadable manual summarizing programming, peaking, and testing. You’ll find it in your library under “My Files.” 

Course Lessons

• Module 1 – Introduction (13:50)

Set your compass: learn the origin story, meet the lifts of choice, learn when to pick kettlebells vs. dumbbells, and how they differ. Get clear equipment guidance and ignite the all-around weightlifting ethos that frames the course.

• Module 2 – Light Dumbbell Mobility Sequence (11:08)

A simple set for beginner’s training, a morning recharge, warm-up/move-prep, joint health, or your variety training days.

• Module 3 – Enter the Heavy Dumbbell! (14:19)

Before you start, get heavy dumbbell-ready—dial in the setup and setdown that match your build for safe, heavy, long-term lifting.

•  Module 4 – One-Arm Dumbbell Clean (36:24)

Explosive power at a low skill toll. Builds an iron rack and braced trunk that carry over to every press and overhead ballistic. Forearm-friendly and old-school approved—the express lane to being usefully strong.

CLICK HERE to watch the full module!

•  Module 5 – One-Arm Dumbbell Press (28:12)

Honest, whole-body strength. Minimal gear, maximal return—”if all you did was clean & press, you’d be strong. “

•  Module 6 – One-Arm Dumbbell Overhead Swing (29:30)

Timeless power for the whole body: speed, coordination, and explosiveness—plus serious grip and back—the “forgotten lift” done Hard Style.

• Module 7 – Combination Lifts (13:22)

Overhead Swing & Continuous Press, Clean & Press—and, finally, “Linking the Chain!

• Module 8 – FAQ (24:50)

Everything You Always Wanted to Know About Dumbbell Lifting* (*But Were Afraid to Ask): when to choose kettlebells, barbells, or dumbbells; extra safety protocols, exact gear recommendations; simple programming templates; dumbbells and leg training; all-round weightlifting programming, and more.

• Module 9 – Outro (2:09)

You’ve got the tools: light dumbbells to armor the joints; heavy dumbbells for power and strength. The rest is up to you—make sure there are no weak links in the Chain!

• Module 10 – Bonus – Goerner’s Kettlebell & Dumbbell Chain (10:00)

Dumbbell Chain and Kettlebell Chain: the secret of “Mighty” Goerner’s insane strength—same but different; one mind, any weapon.

• Module 11 – Bonus: Dumbbell Goblet Squat (9:18)

We knew you’d ask about dumbbells and squats—so here it is: learn the goblet rack for instant torso bracing, dial in your stance, and groove the squat proper for mobility and honest strength.

Course Goals

1. Replace bodybuilding “exercising” with a skill-based dumbbell lifting system.
2. Build explosive and grinding strength with the fewest, highest-yield lifts.
3. Program for beginners to advanced—Chain templates that scale cleanly.
4. Combine tools intelligently (dumbbells/kettlebells/barbells) for all-around strength.
5. Use the training programs to plan, lift, peak, test, and succeed with confidence.

Who It’s For

• StrongFirst fans eager to add dumbbells—the old-school way
• Frequent travelers training in gyms without quality or heavy kettlebells

• Coaches who want plug-and-play programs for their students or group training
• Lifters at a plateau who need purposeful variety without fluff
• All-around strength training and Iron Game enthusiasts!

What You Need

• A light pair for mobility, plus heavier fixed or loadable dumbbells for the main lifts.
• Clear space to lift and park safely.
• The willingness to ditch dumbbell flyes and triceps kickbacks, and start lifting Hard Style.

 Feedback from the Field

⭐⭐⭐⭐⭐ Pavel’s dumbbell course is truly exceptional. It offers an entirely different perspective on dumbbell training than what we’re used to in modern fitness. Enter the Dumbbell! made a strong impression on me and many of the things Pavel showed me can be applied directly to my own training. —Jiří “Czech Lion” Tkadlčík, World’s Strongest Man 2018 & 2024, U105

⭐⭐⭐⭐⭐ The dumbbell course was a blast. It made old-time strongman lifts feel relevant and usable in my current training… Triple extension was much less intimidating with dumbbells than with a barbell—perfect for a novice like me. —Lise-Marie Gauch, SFG II, SFB, France

⭐⭐⭐⭐⭐ Your approach to low-rep ‘stop–start’ dumbbell ballistics brilliantly bridges kettlebell training and the Olympic lifts. —Harry Westgate, StrongFirst Elite, United Kingdom

⭐⭐⭐⭐⭐  [It] exceeded my expectations and showed me how powerful hard style dumbbell training can be…. Dumbbells feel like the most accessible ‘hard style’ tool for the wider public—available in every gym, yet almost nobody uses them this way. I’ve used your program many times in hotel gyms—it always turns into an excellent training session. —Active-duty military officer (name withheld), Germany

One mind, any weapon. Learn the principles, lift the bells, and get stronger—period.