Dumbbell/KB complexes

Greg Everett · 10-14-2006, 07:34 AM

Favorites out there? This is one I like using for the overhead-stability-challenged:

1-arm snatch (not power snatch) +
2-3 Sotts press +
Overhead squat +
2-3 Windmill

Yael Grauer · 10-14-2006, 02:13 PM

Ooh, I'd love some more ideas too. Sometimes I warm up with real light DB's. Deadlifts/cleans/push press/squats or swings/push press/thruster/squat. I've been meaning to try out some of these killer combos: http://www.istvanjavorek.com/page2.html

Steve Shafley · 10-16-2006, 05:43 AM

Burgener's 100:

2H squat-pulls: 20
1H squat-pulls: 10+10
2H swings: 20
1H swings: 10+10
1H snatches: 10+10

I like assymetrical (1 handed) circuits/complexes:

Snatch + Press + OHS

I also like simple combinations like:

R hand thruster + L hand thruster + pushups

The Dan John WTH warm-up:

halos+goblet squats+windmills

I use kbs primarily for GPP stuff and conditioning and warm ups.

Russell Greene · 10-21-2006, 02:35 PM

turkish get up to one arm snatch to squat clean thruster

double db rockback squat to thruster to double swing

left arm bridge press, right arm bridge press, rockback squat to thruster

And my favorite: One arm split snatch walking lunges - do a one arm split snatch, bring your back leg forward while pushing with the front leg's heel, let the bell down, repeat, for distance.

Ken Urakawa · 10-22-2006, 08:03 AM

Quote:

Originally Posted by Russell Greene

And my favorite: One arm split snatch walking lunges - do a one arm split snatch, bring your back leg forward while pushing with the front leg's heel, let the bell down, repeat, for distance.

Do you find that this teaches you to step forward on he split, rather than keeping the body stationary and moving the legs to a support position?

Robb Wolf · 10-22-2006, 01:39 PM

Complexes are some super potent medicine. I think Rutman used these as warm-ups to pack in some low-ish intensity skill work before he won the National Masters OL championship.

I see these as being VERY similar to the demands of a gymnastics routine. Coordinated movement flowing from one element to another. Javoric used these to add muscle to his athletes apparently. Good shite.

Greg Everett · 10-22-2006, 02:43 PM

Ken - I think it has the potential to create bad habits, but I would say just try to balance out walking lunges with split jerk practice where you're recovering as you would in the lifts. I think it would only be potentially problematic with someone who has little or no o-lifting experience and hasn't yet developed good habits in that discipline.

mike stehle · 10-22-2006, 06:05 PM

One of my favorites, it's a smoker

Double kb snatch/front squat/press

Robb Wolf · 10-24-2006, 02:56 PM

MIKE!!
do you lower the KB's to the shoulders after the snatch? Then squat?

Jeremy Jones · 10-24-2006, 03:05 PM

Kb/Db one arm snatch, drop down kick legs out (burpee style),
push up with hand still on Kb/Db,
switch hand and do another push up on the other side,
stand up and start over.