Dumbbell High Pull (INCREASE SPEED STRENGTH!)
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- Опубликовано: 23 янв 2016
- This move builds explosive power.
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Coaching tip: Keep the weight close to your chest and thighs during the exercise.
What recommended reps / sets would you use for someone looking to improve max power for mma? I like using dumbbells over a barbell as it fells more natural grips wise
Great question, Jordan.
In short, improving power requires 1 to 3 reps at 30-45% of your 1RM (repetition maximum). Also, there’s an inverse relationship between sets, reps, and intensity. You will typically do fewer sets when performing higher reps at a lower intensity (endurance) and more sets when performing lower reps at a higher intensity(strength and power).
Important point: To reduce the chance of injury while boosting power, use a fast or explosive tempo that can be safely controlled.
I talk more about the exact programs to help you boost power in my book, Tactical Bodyweight Workouts. You can grab a copy here: www.TacticalBodyweightWorkouts.com/
Coach Joe
thanks, im a naturally powerful and muscular guy but find any time i do weight training even at "strength" rep and sets it always slows me down and i gas a lot quicker when sparring, rolling and drilling. hi rep bodyweight exercises (air squats, push ups, pull ups, inverted rows, ab & core exercises) seem to work well for me at the moment and my body does feel a lot lighter and tires less when doing them but i know i'd love to develop the power an olympic weightlifter has to carry over to my sport. will look into this
I love your videos. Very helpful
Thank you for your comment. Check out this bodyweight training system here… www.TacticalBodyweightWorkouts.com
Yeah, it's great to see the instructor put himself out there to do it - many thanks.
nice video tutorial .thanks..subscribed
+David Stebor Thank you, Sir. Please let me know what topics you would like me to cover.
Thanks for the information!
A true hero.
How would you define tactical muscle?
+CedzWorld Good question. Tactical muscle is balanced, strong and powerful. It's optimized to perform the mission/job at hand. A tactical athlete is someone who can survive and excel in a stressful, sometimes life-or-death, situation.
When someone shows how to do an exercise but fails to explain which muscles are firing during a movement, I get a bit weary...
Mostly shoulders. It is actually a really great exercise and I usually do 3 sets and do it until failure at the end of my shoulder workouts
Thank you for your feedback. This is a total-body movement.
Can you do the dumbbell High pull without the whole body motion?
Yes, Ricardo. Just start with your hands at your hips. I talk more about the exact programs to help you boost power in my book, Tactical Bodyweight Workouts. You can grab a copy here: www.TacticalBodyweightWorkouts.com/
I must know what song was used for that short break before the instructions
True hero.
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I keep getting clicking in my shoulders when going back down. Do you know why this is and what I can do to fix it?
Kabir Kumar don’t do this exercise, it’s extremely dangerous on your shoulders
@@Antares332 Hi Nathan. For high pull-up, if I use 2 x 5kg d/bells for a warm-up, that should be OK, yeah?
You should be pain free during all movements. Skip this one.
Cool Shit but you talk psycho relaxed freaky! 😂
Thank you, Sir. Please let me know what topics you would like me to cover.