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Skill-Based Warm-up | Dumbbell Split Series



Traditionally "warming up" in the fitness setting has consisted of little more than spending fifteen or twenty minutes on a bike, treadmill, or elliptical. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for the training to come.

For years, we have implemented a warm-up into our group class training that is built on the principle that the warm-up does more than simply "warm you up".

We believe that a warm-up should serve to increase body temperature and heart rate, provide some mobility and stretching, provide practice for basic movements, and finally, prepare the athlete for the training ahead of them. The warm-ups that we perform at Trebel satisfy our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate.

Most of our training sessions last an hour, and an hour goes by quickly when we have to do some community building, get everyone warmed up, practice a few skills, some strength training, get in a high intensity finisher, and a thorough cooldown.

With that in mind we encourage all of our coaches and athletes to minimize the amount of time in class spent on warm-up activities that do not develop functional movements and skills.  

Training in the small group setting has several challenges, not the least of which is the difference in experience, skills, and capacities among athletes. Skill-based warm-ups can help bridge that gap while setting standards for technique and range of motion and developing coordination. Relatively new athletes can brush up on the movements and sequences, and experienced athletes can refine and practice their skills.

 

 

Deliberate Practice |
Dumbbell Split Cleans, Jerks, and Snatches 

Perform 3 repetitions of the following movements:

Dumbbell Hang Muscle Clean, Dumbbell Hang Power Clean, Dumbbell Hang Squat Clean
Dumbbell Muscle Clean, Dumbbell Power Clean, Dumbbell Squat Clean

Dumbbell Hang Split Clean *alternate feet, 6 reps total
Dumbbell Split Clean *alternate feet, 6 reps total 

Dumbbell Press, Dumbbell Push Press, Dumbbell Push Jerk
Dumbbell Split Jerk *alternate feet, 6 reps total 

Dumbbell Overhead Squat left arm
Dumbbell Overhead Squat right arm

Dumbbell Hang Muscle Snatch left arm
Dumbbell Hang Muscle Snatch right arm

Dumbbell Hang Power Snatch left arm
Dumbbell Hang Power Snatch right arm

Dumbbell Hang Squat Snatch left arm
Dumbbell Hang Squat Snatch right arm

Dumbbell Hang Split Snatch left arm *alternate feet, 6 reps total 
Dumbbell Hang Split Snatch right arm *alternate feet, 6 reps total 

Dumbbell Split Snatch left arm *alternate feet, 6 reps total 
Dumbbell Split Snatch right arm *alternate feet, 6 reps total 

Once we have completed this sequence, we can spend some additional time practicing a few of the movements you found more challenging.





We love the Dumbbell Split Clean, Jerk, and Snatch for their functionality and carryover with helping to develop coordination, agility, and balance.

Practicing these movements with help you to stay functionally independent and promises to deliver a mentally challenging stimulus.

Incorporating these challenging dumbbell movements into your training regimen has proven for us to be an excellent investment of your time and effort.

 

 

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