Uploaded December 2025 | Updated September 2026, 4 hours ago
Available here: strongfirst.skilltrain.com/Pages/Public/Course?se=338&adid=739
Limited-time offer: only $99 (regularly $149) through Thursday, December 18th.
Heavy dumbbells. A few carefully selected lifts with the biggest bang for your buck. The greats—Saxon, Sandow, Cyr, Hackenschmidt, Inch, Klein, Grimek—didn’t “exercise” with dumbbells; they lifted them from the floor to overhead. This course revives the all-around dumbbell lifting tradition and channels it through StrongFirst principles and strength skills.
Since Pavel Tsatsouline's reintroduction of classic kettlebell lifts to the West, we've refined them to the nth degree. Pavel Macek's Enter the Dumbbel! distills that know-how into an inch-wide, mile-deep dumbbell lifting curriculum: the fewest moves that deliver the most strength—explosive and grinding—organized for real-world progress. Expect principle-driven instruction, purposeful variety, and field-tested plans you can run for months.
What You'll Learn
• Kettlebells vs. dumbbells vs. barbells—tools, similarities, differences, principles, and when to choose which
• Light dumbbell mobility sequence for health and bulletproof joints.
• Heavy dumbbell lifting fundamentals: setup, setdown, tension, alignment, breathing, "strength skills."
• Dumbbell clean—muscle, power, and split
• Dumbbell press—strict strength, old-school style
• Dumbbell overhead swing—ballistic power the Hard Style way
• Program 1: Dumbbell Chain and its variations
• Program 2: Duplex—Dumbbell + Kettlebell Chain (same-but-different synergy)
• Program 3: Triplex—Dumbbells, Kettlebells, Barbells (the all-rounder)
• Program 4: Linking the Chain—ETD's "Rite of Passage"
• Dumbbell Challenge: Iron & Steel Chain—lift, test, and level up
This course includes a downloadable manual summarizing programming, peaking, and testing.
Course Goals
1. Replace bodybuilding "exercising" with a skill-based dumbbell lifting system.
2. Build explosive and grinding strength with the fewest, highest-yield lifts.
3. Program for beginners to advanced—Chain templates that scale cleanly.
4. Combine tools intelligently (dumbbells/kettlebells/barbells) for all-around strength.
5. Use the training programs to plan, lift, peak, test, and succeed with confidence.
________________________________________
Who It's For
• StrongFirst fans eager to add dumbbells—the old-school way
• Frequent travelers training in gyms without quality or heavy kettlebells
• Coaches who want plug-and-play programs for their students or group training
• Lifters at a plateau who need purposeful variety without fluff
• All-around strength training and Iron Game enthusiasts!
________________________________________
What You Need
• A light pair for mobility, plus heavier fixed or loadable dumbbells for the main lifts.
• Clear space to lift and park safely.
• The willingness to ditch dumbbell flyes and triceps kickbacks, and start lifting Hard Style.
________________________________________
One mind, any weapon. Learn the principles, lift the bells, and get stronger—period.
Please subscribe to our channel youtube.com/user/BeStrongFirst
STRONGER TODAY special report BY PAVEL
FREE when you join our list
strongfirst.com/newsletter
StrongFirst: the School of Strength
Website: strongfirst.com
StrongFirst Forum: strongfirst.com/community
Facebook page: facebook.com/bestrongfirst
Facebook group: facebook.com/groups/StrongFirst
Instagram: instagram.com/strongfirst
X: twitter.com/bestrongfirst
Online Courses
strongfirst.skilltrain.com
StrongFirst Training App
strongfirst.com/shop/strongfirst-training-app/strongfirst-training-app
Workshops and instructors' certifications - kettlebell, bodyweight, barbell. Be StrongFirst!
#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
Available here: strongfirst.skilltrain.com/Pages/Public/Course?se=338&adid=739
Limited-time offer: only $99 (regularly $149) through Thursday, December 18th.
Heavy dumbbells. A few carefully selected lifts with the biggest bang for your buck. The greats—Saxon, Sandow, Cyr, Hackenschmidt, Inch, Klein, Grimek—didn’t “exercise” with dumbbells; they lifted them from the floor to overhead. This course revives the all-around dumbbell lifting tradition and channels it through StrongFirst principles and strength skills.
Since Pavel Tsatsouline's reintroduction of classic kettlebell lifts to the West, we've refined them to the nth degree. Pavel Macek's Enter the Dumbbel! distills that know-how into an inch-wide, mile-deep dumbbell lifting curriculum: the fewest moves that deliver the most strength—explosive and grinding—organized for real-world progress. Expect principle-driven instruction, purposeful variety, and field-tested plans you can run for months.
What You'll Learn
• Kettlebells vs. dumbbells vs. barbells—tools, similarities, differences, principles, and when to choose which
• Light dumbbell mobility sequence for health and bulletproof joints.
• Heavy dumbbell lifting fundamentals: setup, setdown, tension, alignment, breathing, "strength skills."
• Dumbbell clean—muscle, power, and split
• Dumbbell press—strict strength, old-school style
• Dumbbell overhead swing—ballistic power the Hard Style way
• Program 1: Dumbbell Chain and its variations
• Program 2: Duplex—Dumbbell + Kettlebell Chain (same-but-different synergy)
• Program 3: Triplex—Dumbbells, Kettlebells, Barbells (the all-rounder)
• Program 4: Linking the Chain—ETD's "Rite of Passage"
• Dumbbell Challenge: Iron & Steel Chain—lift, test, and level up
This course includes a downloadable manual summarizing programming, peaking, and testing.
Course Goals
1. Replace bodybuilding "exercising" with a skill-based dumbbell lifting system.
2. Build explosive and grinding strength with the fewest, highest-yield lifts.
3. Program for beginners to advanced—Chain templates that scale cleanly.
4. Combine tools intelligently (dumbbells/kettlebells/barbells) for all-around strength.
5. Use the training programs to plan, lift, peak, test, and succeed with confidence.
________________________________________
Who It's For
• StrongFirst fans eager to add dumbbells—the old-school way
• Frequent travelers training in gyms without quality or heavy kettlebells
• Coaches who want plug-and-play programs for their students or group training
• Lifters at a plateau who need purposeful variety without fluff
• All-around strength training and Iron Game enthusiasts!
________________________________________
What You Need
• A light pair for mobility, plus heavier fixed or loadable dumbbells for the main lifts.
• Clear space to lift and park safely.
• The willingness to ditch dumbbell flyes and triceps kickbacks, and start lifting Hard Style.
________________________________________
One mind, any weapon. Learn the principles, lift the bells, and get stronger—period.
Please subscribe to our channel youtube.com/user/BeStrongFirst
STRONGER TODAY special report BY PAVEL
FREE when you join our list
strongfirst.com/newsletter
StrongFirst: the School of Strength
Website: strongfirst.com
StrongFirst Forum: strongfirst.com/community
Facebook page: facebook.com/bestrongfirst
Facebook group: facebook.com/groups/StrongFirst
Instagram: instagram.com/strongfirst
X: twitter.com/bestrongfirst
Online Courses
strongfirst.skilltrain.com
StrongFirst Training App
strongfirst.com/shop/strongfirst-training-app/strongfirst-training-app
Workshops and instructors' certifications - kettlebell, bodyweight, barbell. Be StrongFirst!
#strongfirst #kettlebell #barbell #bodyweight #bestrongfirst
