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Module 8: FAQ

Lead Instructor:  Pavel Macek
 Access:  Public   Status:  Active   Lesson:  Part of Course
Everything You Always Wanted to Know About Dumbbell Lifting* (*But Were Afraid to Ask)—plus simple and effective programming.

Lesson Specs

Other Lessons in Course

Instructions

  1. Watch the Module
  2. Take notes on key aspects
  3. Bookmark key points in the Module
  4. Ask questions on the Forum
  5. Use Module resources to supplement your knowledge

Lesson Chapters

  1. Kettlebells, Barbells, & Dumbbells
  2. Advantages of Dumbbell Training
  3. Extra Safety Tips
  4. Recommended Equipment
  5. Dumbbell Programming
  6. Recommendation for Bodyweight Strength Fans
  7. Goerner's Kettlebell, Barbell & Dumbbell Training
  8. Follow-Up Dumbbell Lifts
  9. Dumbbell Lifting & Leg Training
  10. Resources

Lead Instructor

Pavel Macek
StrongFirst Certified Master Instructor, StrongFirst Elite, Sinister

Pavel (together with Justyna K. MackovĂĄ) was the first StrongFirst certified instructor in the Czech Republic. He is a pioneer of kettlebell lifting in the Czech Republic and an official StrongFirst country leader for Czechia. In 2008 he opened the first kettlebell gym in the Czech Republic, KB5 Gym Prague. He teaches strength training, Chinese combatives, reality-based self-defense, and Mixed Martial Arts.

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Other Lessons in This Course

Part of Course

Module 1: Introduction

Learn the origin story. Meet the lifts of choice. Know when to pick kettlebells vs. dumbbells. Get excited about all-around lifting.
Part of Course

Module 2: Light Dumbbell Mobility Sequence

Get your joints ready for serious training.
Part of Course

Module 3: Enter the Heavy Dumbbell!

Pick up and park a heavy dumbbell like a pro—a key to safe and effective lifting.
Free!

Module 4: One-Arm Dumbbell Clean

Where explosive power meets a steep learning curve. Build an iron rack and a braced trunk that carry over to every press and overhead ballistic lift. Old-school approved—the express lane to being usefully strong.
Part of Course

Module 5: One-Arm Dumbbell Press

Honest, whole-body strength. Old-timers used to say: “If all you did was clean-and-press, you'd be strong."
Part of Course

Module 6: One-Arm Dumbbell Overhead Swing

A "forgotten lift" done hard style. High level power and coordination—plus serious grip and back strength.
Part of Course

Module 7: Combination Lifts

Overhead Swing & Continuous Press. Clean & Press. And, finally, "Linking the Chain"!
Part of Course

Module 8: FAQ

Everything You Always Wanted to Know About Dumbbell Lifting* (*But Were Afraid to Ask)—plus simple and effective programming.
Part of Course

Module 9: Outro

You've got the tool and the method. The rest is up to you—make sure there are no weak links in the Chain!
Part of Course

Module 10: Bonus - Goerner's Kettlebell & Dumbbell Chain

Dumbbell Chain and Kettlebell Chain: the secret of "Mighty" Goerner's insane strength. "Same but different” and "one mind, any weapon."
Part of Course

Module 11: Bonus: Dumbbell Goblet Squat

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 your squat for mobility and strength.