Shot putting dumbells??

Discussion in 'Strength & Conditioning Discussion' started by sprawl&brawl, Nov 5, 2005.

  1. sprawl&brawl

    sprawl&brawl Green Belt

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    I heard a good way of developing exposivness is to shot put light dumbells. If this is the case.. How heavy of a dumbell should i shot put. 2lb,3lb,5lb?? I bench over 300lbs so what weight should i use?? Also, what kind of sets and reps are best with this exercise, and how often should i do them, and do them seperate from the weights or can i do them after weight training? Since were on the topic.. What other unorthodox exercises are there to do for explosivness?
     
  2. Reakt

    Reakt Green Belt

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  3. Brad Morris

    Brad Morris Green Belt Professional Fighter

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    You could use a medecine ball instead. I have one that is 5kg/11lbs and it bounces so throwing it against a wall allows me to catch it on the bounce and throw again.

    If that's too light there are med balls that weigh up to 10kg/22lbs.

    Ross Enamait has a good e-book Ross Enamait - Medicine Ball Training. That covers a heap of different exercises for explosiveness.
     

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