Lying down and rising with dumb-bell. Hold the bell overhead, right hand. Bend both knees, place left hand on the floor a little to the rear, extend the left leg forward and sit down. Now extend right leg, bending left arm until you are resting on the elbow. Lean slowly backwards to prone position.
Each training session of Hermann’s contained a mixed programme of kettlebell, dumb-bell and barbell lifting. Sometimes a workout would also include the supporting feats.
For instance, hen Hermann trained three times per week, he might in the first training session give preference to kettlebell exercises, but he would also include barbell and dumb-bell lifts too.
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The Great Gama Protocol
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- The Incomparable Arthur Saxon [VIDEO]
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- Thomas Inch’s Dumbbell Get-Up Tutorial 
- Siegmund Klein: How Much Can You Bent Press? 
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- Harold Ansorge: Systematic Practice the Bent Press – 21 Pointers 
- Health & Strength: Light vs. Heavy Dumbbells
- Orlick/Weider: Abdominal Exercises for Strength and Power (1944)