Warrior Wellness: with dumbbells

[Amir]

Hi All,

Question: is working with dumbbells when doing the warrior wellness programme advisable?

Was wondering if someone can enlighten me.

I have been using dumbbells with the warrior wellness movements; in particular with the circles.

I'd try them with the clubbells (which I have), but when working with the smaller arm movements (elbow and wrist) I find that I am least likely to smack myself in the face with dumbbells. :?

Me,
Amir Talib
Brunei Darussalam

[Jay76]

Some people do it with light dbs and light clubs, but I don't see the purpose, its like performing back bridges with added weight, defeats the purpose.

Jay :D

[Dan Chomycia]

Amir,

There are benefits to working with weight in Warrior Wellness, it can amplify the limb speed of your activities faster than without, but you should start off with a slow and smooth protocol with the very simple exercises and do them slowly working throughout the range of motion.

I also do not suggest anything more than 5# you should probably read the Clubbell Book (http://www.profcs.com/app/aftrack.asp?afid=79892)as it requires the same pec lat lock to stabilize the Shoulder Joint, and I advise stabilizing the muscles around the elbow and the wrist.

The other benefits are what I call Mobilized Strength or the strength of the tissues around the joint. When doing this be sure that if any time during the exercise that you feel any pain at all you should stop and begin rehabing the joint through Warrior Wellness, the slow and smooth protocol let you know if you have any joint issues and provide a foundation for exercises using inertia. I myself wouldn't use anything other than 5# Clubbells for this type of training(unless of course they had lighter ones) :wink: , because of the design
anything bulkier is just a liability to your legs and head.

Check out my training log (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=1533)today for a downloadable example of how I use the 5lb Clubbell for this type of training.

[Robert V]

I agree with Dan.

But remember what your goals are. You want to eliminate tension, so tread carefully. You don't want to find yourself fighting against yourself...at anytime.

I use a small hammer(2.5lbs) "after" I do my normal Warrior Wellness program for my shoulders and elbows, to prepare myself for clubbell training.

"Slow and smooth"

[Amir]

Gentlemen,

Thank you very much for your replies.

Coach Chomycia, I will be referencing your training log on this matter.

Rgds,
Amir Talib
Brunei Darussalam

[rbibbs]

Amir, I do some WW motions with 15# handweights (DBs)... like wrist and forearm circles... and abbreviated shoulder circles (shoulder has to be packed when the weight is at or above shoulder level). The forearm circles are more-or-less circular curls; one resembles a rowing motion, another the 'propeller' motion. In developing these motions, first I did WW unloaded for a year and a half, then added weighted motions one-at-a-time so I could keep track of what each was doing in terms of development, and more important, in terms of strain/overuse.

But the purposes of WW and exertive strength training are different. To issue a blanket-recommendation that people mix them would be questionable, as some might misunderstand/misapply/overuse the idea and cause more harm than good. The idea of circular DB work has merit, but there are pitfalls and we don't want people discovering the limitations "the hard way" and getting on the backside of the performance curve, or worse yet, injured. Stick with Coach Dan's protocols, they are researched and tested. If you 'experiment' with other methodologies, do so very conservatively.