Reviving Dumbbell Lifting: The Royal Path to Power, Part 2

It has been accomplished previously and with greater effectiveness. —Dan John A number of years back, I obtained a complete collection of dumbbells and requested guidance from a close companion, who happened to be a previous bodybuilding titleholder, on the correct methods for utilizing them. We wen

It has been accomplished previously and with greater effectiveness.

—Dan John

A number of years back, I obtained a complete collection of dumbbells and requested guidance from a close companion, who happened to be a previous bodybuilding titleholder, on the correct methods for utilizing them. We went through the standard exercises commonly observed in commercial fitness facilities: presses performed while seated, raises targeting the sides, fly movements, extensions for the triceps, and naturally, the ever-popular curls. You have likely engaged in these routines yourself. Go ahead and acknowledge it.

Subsequently, I came across kettlebells and recognized the immense benefits of comprehensive, full-body movements using these implements. The transfer of strength and skills proved far superior, while the overall training methodology remained straightforward and efficient. Convinced that kettlebells could outperform dumbbells in every aspect, I donated the full dumbbell set to one of my dedicated students.

Time passed swiftly.

As detailed in the initial installment of this series, my frequent travels often led me to training environments lacking barbells or kettlebells—or equipped only with a handful of excessively light kettlebells. Nevertheless, virtually every facility I encountered, even those in hotels, shared a single consistent feature: an extensive rack stocked with dumbbells, frequently encompassing substantial, challenging weights.

So, how does one proceed in such circumstances?

Certain kettlebell exercises translate reasonably well to dumbbells: the get-up, the press, the push press, the jerk, and the bent press, among others. They appear nearly identical at first glance. Nearly identical—until deeper examination reveals critical distinctions, particularly when the objective is to handle maximal loads while minimizing injury risk.

I recall observing individuals performing biceps curls and seated presses with kettlebells, treating them essentially as dumbbells for isolated muscle targeting. I fell into a comparable error myself: attempting to execute dumbbell lifts precisely as one would hardstyle kettlebell techniques.

This approach yielded improvements—but it was still far from optimal.

What about foundational ballistic movements like the swing, clean, and snatch? I experimented with numerous variations prevalent in contemporary fitness circles. None felt entirely natural or secure, especially when progressing to heavier loads or increased repetitions. For high-repetition ballistic training, the kettlebell undeniably remains the superior implement.

Thus, a pivotal question arose:

Does an alternative methodology and technique exist, tailored specifically for rapid, explosive dumbbell lifts?

Indeed, such methods do exist—and the disparities are even more significant in ballistic movements compared to slower grinds. The clean technique diverges notably, while the traditional dumbbell overhead swing represents an entirely distinct entity: neither a pure swing nor a conventional snatch, but rather a potent hybrid of the two. This lift enjoyed widespread popularity in bygone eras, far exceeding the modern penchant for high-repetition dumbbell snatches—and from my experience, it surpasses them in effectiveness as well.

Rise and Fall of the Dumbbell

Bodybuilding represents the most detrimental development in the history of strength training.

—Dr. Ken Leistner

My personal library boasts an impressive array of scarce, vintage strongman publications, including booklets, correspondence-based training programs, technical manuals, and periodicals. Delving deeply into these resources, I unearthed long-neglected wisdom on dumbbell training techniques and discovered that the early practitioners had developed thorough, systematic approaches and specialized methodologies for dumbbell work.

With the emergence of competitive weightlifting and, subsequently, powerlifting, the spotlight shifted decisively toward barbells. Dumbbells gradually assumed a diminished status, relegated primarily to supplementary roles in bodybuilding regimens. This shift was not absolute, however. Esteemed athletes like John Grimek, Doug Hepburn, Paul Anderson, and Tommy Kono continued incorporating select dumbbell exercises into their routines. They regarded these as premier accessory movements to bolster performance in Olympic weightlifting and powerlifting—particularly the dumbbell overhead swing, the single dumbbell clean and press, and the double dumbbell clean and press.

Despite this, we have borne witness to the lamentable erosion of a once-venerable tool for combating physical frailty.

Initially, numerous strongmen and correspondence course promoters began advocating high-repetition protocols using only lightweight dumbbells—some even asserting that their extraordinary feats of strength and sculpted physiques derived exclusively from such minimal implements, as light as half a kilogram. Lightweight dumbbell training certainly possesses merit—for prehabilitation, warm-ups, and conditioning connective tissues, among other purposes—but it constitutes merely one facet of a broader narrative.

Secondly, a limited repertoire of potent, full-body dumbbell lifts gradually evolved into exhaustive catalogs of exercises, spawning countless variations, and ultimately devolving into isolated muscle contractions. Dumbbell lifting transformed into mere dumbbell exercising—the very scenario observable in the majority of today's fitness centers. Why not return to foundational principles, pinpointing and prioritizing those exercises that provide the greatest returns on investment? Consider paradigms like Simple & Sinister, Rite of Passage, Kettlebell AXE, and the overarching StrongFirst training philosophy.

Thirdly, as weightlifting and powerlifting dominated the competitive landscape, dumbbell lifts—alongside numerous traditional barbell and kettlebell movements—faded from prominence. Absent dedicated competitions, the majority ceased practicing them. A select group of astute competitors, however, retained these lifts in their programs precisely because they enhanced their primary competitive achievements.

Deconstruction, Selection, Resurrection

To acquire fresh knowledge, consult an ancient text.

—Anonymous

This article's title pays homage to Brooks Kubik, a pivotal figure in the resurgence of traditional dumbbell training methods. He released a VHS production titled The Lost Art of Dumbbell Training, followed by the comprehensive volume Dinosaur Dumbbell Training, which cataloged over 100 dumbbell exercises and their derivatives. Yet, as he articulated in various writings, his core emphasis in dumbbell practice distilled to a handful of essential lifts:

The double dumbbell clean and press, the single-arm dumbbell clean and press, the single-arm and double-arm dumbbell clean and push press (or jerk), and the single-arm dumbbell overhead swing.

Adhering to our institution's principle of delving profoundly into a narrow focus—an approach championed by Dr. Mark Cheng, StrongFirst Certified Master Instructor—I sought resolutions to these inquiries:

What configuration would define a minimalist StrongFirst Dumbbell Program?

Which 20% of exercises warrant concentration to yield 80% or greater outcomes—and in which sequence?

Temporarily, I elected to bypass double-dumbbell movements, such as the storied double dumbbell clean and press, opting instead to emphasize single-dumbbell applications.

Reviewing classical sources revealed a recurring motif:

Eugene Sandow

• How to Lift by One Hand from the Ground to the Shoulder
• One-Handed Slow-Press from the Shoulder
• One Hand Swing-Lift from the Ground over the Head

Edward Aston

• Clean and The Military Press
• The “Dumbbell Swing”

Aston deemed the overhead swing among the most captivating lifts, allocating it a dedicated chapter with meticulous guidance in his work Modern Weight-Lifting and How to Gain Strength.

Thomas Inch

• The Dumbbell Swing
• The Dumbbell Clean and Jerk

George Hackenschmidt

• Snatch with One Hand
• One-Arm Swing of Dumbbell
• One-Arm Jerk
• One-Arm Press

A distinct pattern emerges consistently: overhead swing, clean, press—the precise sequence echoed in Goerner’s Chain from the inaugural article of this series.

Although I am advancing the narrative prematurely, this constitutes the Chain executed with a dumbbell:

Kettlebell vs. Dumbbell: Clean, Press, Swing

At superficial inspection, certain lifts appear virtually indistinguishable. Let us commence with the press and defer ballistic pulls for subsequent discussion.

Pressing a dumbbell in the manner of a kettlebell is feasible, yet subtle discrepancies soon manifest beyond mere grip and wrist orientation:

• The rack position varies significantly

A kettlebell nestles securely within the V-shaped cradle of the forearm. In contrast, what constitutes the ideal dumbbell rack? Should the front end angle inward, forward, outward, or laterally?

• The pressing path diverges

Is it a vertical trajectory, a gentle arc, or angled slightly outward? This path will not mirror the kettlebell's natural groove.

• Stability requirements differ markedly

The kettlebell locks firmly onto the forearm. A dumbbell, however, resists compliance—its bilateral weight distribution fosters instability, akin to balancing two precarious ends atop the wrist. Substantial neural resources are diverted solely to stabilization.

• Body positioning alters

Owing to the unique pressing groove, your postural alignment shifts. Do you pivot your hip beneath the load? To what extent do you incline? Where should your gaze direct?

• The sticking point shifts

The kettlebell's externally positioned center of gravity aids seamless lockout. With the dumbbell, you must engineer an equivalent mechanical advantage manually.

Most trainees initially manage lighter presses with dumbbells compared to kettlebells. Fear not. By analyzing the techniques of premier dumbbell pressers—Inch, Grimek, Hepburn, Anderson, and others—I not only decoded their methods but exceeded my personal one-arm press benchmark, strictly hoisting 37.5kg per arm at a bodyweight of 68kg.

(Kettlebell practitioners, particularly those at SFG II level, hold an inherent edge. A valuable tip: for sustained health and maximal pressing, a direct pathway to mastering the dumbbell clean and press lies in bottom-up kettlebell clean and press practice.)

Regarding the pulling phases:

• Back swing or pre-swing mechanics

In the dumbbell clean, the backswing—if employed—presents amplified difficulty, as the dumbbell exerts forward pull. Traditional experts often cleaned directly from the floor in a textbook manner. For repetition cleans employing a forward pre-swing or akin, they frequently permitted a vertical drop—termed “the dive.”

• “Squinge” mechanics over pure hinge or squat

Dumbbell pulls typically eschew rigid hinging or deep squatting, favoring instead what my esteemed colleague Helen Hall, StrongFirst Certified Elite Instructor, terms a “squinge.” Initially perceived as a flaw, this proves a deliberate feature, enabling enhanced leg propulsion. Incorporating split or lunge variants into cleans and overhead swings elevates dumbbell training to profound lower-body development.

• Dumbbell clean proficiency

This exercise excels at imparting explosive speed to novices. I would wager confidently that introducing a rank beginner to both kettlebell and dumbbell cleans yields superior form in the latter. Absent bell rotation or forearm impacts, appending a press facilitates rapid acquisition of sound technique.

Thomas Cerboneschi, StrongFirst Certified Team Leader and conditioning specialist for the French wrestling squad, introduces the dumbbell split clean as an inaugural drill for his young athletes. Likewise, Steve Baccari employs the dumbbell clean and press with his boxers and MMA competitors.

• Dumbbell overhead swing

This movement starkly contrasts kettlebell swings or snatches—positioned between a deadlift-like swing with upward emphasis and a near-straight-arm snatch. The authentic dumbbell snatch holds merit, notably as preparation for the one-arm barbell snatch, as exemplified by elite lifters. Yet for elevated repetitions, as in certain conditioning protocols, kettlebells reign supreme. Dumbbells excel in low-rep, heavy cleans and overhead swings.

Beyond elemental form, I uncovered myriad nuances, cues, and stratagems enabling vintage strongmen to train safely with prodigious loads. A brief sampling:

• Asymmetrical grip application: Grasping offset toward one end conserves grip endurance, facilitating overhead swings with augmented weights.
• Asymmetrical loading: Deliberate imbalance—known as “back hang”—transforms the overhead swing, yielding immediate personal records for many.
• Triple extension and shrug dynamics: Exemplifies raw power generation. Unilateral Olympic-style lifting accessible to all, complementing athletic patterns (ipsilateral arm-leg coordination in pulls), layered atop get-up foundations.
• Non-lifting hand utilization: Far from idle, this hand amplifies loads, serving as accelerator and decelerator within the “squinge” mechanism.

Superficially similar yet profoundly distinct—these “minor” variances accumulate into transformative divergences.

Forging the Missing Link

True innovation involves recombining existing elements novelly.

—Tom Freston

Circa 2016, I embarked on reconstructing this overlooked connection—immersing in literature, practical lifting, instruction, experimentation, collaboration, and iterative refinement—merging StrongFirst tenets with historical strongman scholarship. Approaching a decade of dedication, this pursuit has culminated in a comprehensive course poised for dissemination.

The definitive outcome, including nearly 40 minutes of gratis instructional footage on a cornerstone dumbbell lift, awaits revelation in the series' third and final chapter.