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Dumbbell Combination Exercises
Allen Hedrick, M.A., CSCS, RSCC, FNSCAHead Strength & Conditioning CoachColorado State University [email protected]
Dumbbell Combination Exercises
• A combination lift is two or more exercises performed sequentially as a single movement
• Examples include dumbbell squat to hang power clean, dumbbell hang power clean to power jerk, or dumbbell hang power clean, squat, jerk
Dumbbell Combination Exercises
• The number of combinations is limitless• Combination exercises can be used to:
– Emphasize hypertrophy– Emphasize muscle endurance– Add variety– Increase time efficiency
Lower Body Exercises
• Squats• Front Squats • Lunges• Side Lunges• Overhead Squats
Presses/Jerks
• Push Press ‐ alternating and one arm• Power Jerk – alternating and one arm• Jerk – split, alternating split, alternating and one arm
Cleans
• Power Clean – hang and shin, alternating and one arm
• Clean ‐ hang and shin, alternating and one arm
Snatches
• Power Snatch – hang and shin, alternating and one arm
• Snatch ‐ hang and shin, alternating and one arm
Example Combination Exercises
• Front Squat – Push Press• Front Squat – Power Jerk• Front Squat ‐ Jerk
Example Combination Exercises
• Squat – Power Clean• Squat – Clean• Squat – Power Snatch• Squat ‐ Snatch
Example Combination Exercises
• Power Clean – Push Press• Power Clean – Power Jerk• Power Clean ‐ Jerk
Example Combination Exercises
• Front Squat – Hang Power Clean – Power Jerk• Front Squat – Hang Clean – Jerk• Front Squat – Hang Power Snatch – Lunge• Front Squat – Split Alt Foot Snatch ‐ Lunge
Example Combination Exercises
• Squat – Hang Power Clean – Front Squat –Power Jerk
• Squat – Clean – Front Squat – Jerk• Squat – Clean – Lunge – Power Jerk
Example Combination Exercises
• Power Clean – Front Squat – Power Jerk –Lunge
• Squat (2) – Clean – Lunge• Power Jerk (2) Front Squat ‐ Jerk