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| This guy has the right idea: shit heavy. Way to go guy. |
How to perform:
- Set gigantic dumbbell (at least 1/2 your body weight) on the floor next to a bench, stool or some similar such upright.
- Bend down (buch dich), grasp dumbell firmly and, staying in the bent over position, rip dumbbell off floor with vehemence until bell contacts body. Return bell to floor and repeat.
Notes:
These are one of the hardest core exercises that anyone can do. I use a thick handled dumbbell and these are a great grip workout. That's not to say they aren't anything else, these are the dopest back and forearm exercise there is due to some peculiarities: you can rest briefly between reps while the bell is parked on the floor, so you can crank out shit high reps as though you were doing breathing squats. This rest/pause technique allows one to use a huge amount of weight for high reps (15-35ish). Also pulling the weight from a dead stop increases total muscular tension during the acceleration phase of the lift this means more strength gain and more muscle gain.
I, like Kroc recommends for his rows which are very similar, recommend that if you do these more than once a week then use straps for one of the sessions, this will change the recruitment pattern of the lift enough to a) keep your nervous system from getting pissy, b) allow more stress to be placed on the back without being limited by grip strength and, c) allowing the grip, which can be slow to recover from a shit kicking, to catch up recovery wise and come back stronger next session.
A note on hand position: your hand/dumbell should be at about a forty five degree angle to your torso.
You may find that your regular sized dumbbell handles are too diminutive to pile the Herculean weights required by this exercise onto. Don't fret: use a barbell : ) Or make your own dumbbell handle. Or check out Ironmind, they sell a pair that honk.
Don't fuck around out there.
