Getting ready to do a comp on Nov. 18 and I haven’t used a Circus Dumbbell before. Getting ready to have my first session with it tomorrow but just looking for any advice/tips on using and programming it. Thanks!
Ok!
Firstly on programming in a short amount of time. If I had to name THE assistance exercise for circus dumbbell, it would be pretty heavy (controlled 5’s) windmills (with the cbd or normal db/ kb if limited access).
If the weight/ control of the weight is a problem (it’s heavy), I would also incorporate static overhead holds. I had a very good experience with those but you need a team of 2 decently strong associates fir setup.
Then for technique: The base and the dip for the leg drive are absolutely vital!
At around 2.30 min he explains ‘the hip shift’ which I found to be a game changer. Position the dumbbell in line woth your center of gravity and trust yourself that you’ll be able to jump underneath with your body.
For the catch/ lockout I personally prefer a sort of push jerk in that I jump slightly with my feet.
This is me with a very comfortable 68 kg on a pretty wobbly make shift dumbbell :'D. I was prepping for a show there from which I sadly pulled out with a back injury and did this on my secondary oh day. On my forst day I always did a light EMOM after my other oh event. On the 2nd day I would start out with dumbbell and did lighter work on oh event 1 afterwards.
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Don’t rush the dip for your drive. Balance on your feet and alignment with the dumbbell are absolutely crucial here. Concentrate, don’t hype yourself up too much if you’re not already super efficient. Just enough to overcome fear but not too much so you start to make mistakes.
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@Koestrizer Thanks!
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I like this post for many reasons, not the least of which is that you took the time to provide such awesome, detailed advice for someone whose log you weren’t familiar with!
The community here just rocks!
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Thanks 
It does! I should maybe peak out of my usual logs more often though, haha. Haven’t been attributing too much in later history.
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Thanks @Koestrizer I knew you would have it covered. Awesome post.
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Thanks @simo74 for linking over @Koestrizer . Watched the videos and they helped a ton. Along with the one @T3hPwnisher linked, I feel ready to try it out!
Running the ladder:
Time: 70 mins
Warmup:
Agile 8
3 rounds:
Jump squat: 45x5, 65x3, 85x3
HLR: 3x10
Burpee Chin: 3x8
Squat: 115x10, 155x8, 205x6, 225x4, 245x2, 265x2, 225x4, 215x6, 185x4,4, 155x10
10min Emom:
3x205 deadlift (technique work)
Attempted to plank the rest of the minute but that did not happen. Got maybe 5/10 planks done
10min EMOM:
65x5 BSS (5 rounds), BWx5 BSS (5 rounds)
Conditioning: Skipped. I was toast after squatting.
Notes:
- Once again stealing from Brian Alsruhe with the EMOM stuff. Squat and deadlift programming is coming from one of the books @T3hPwnisher went 50/50 with me on. Fun way to shake it up
- Upper body lifts are staying 5/3/1 because of the rep events. Lower body will get played with to see what works best for being prepped for strongman.
- Squats moved amazing. My quads are fucking torched. I felt upright and super strong.
- Butt/brace and back are the 2 cues for squat that are making the difference. SSB is hard
- I figured light technique work on the deadlift probably isn’t a bad thing. Working on some cues I got from a Swede burns video to pull slack and increase speed. Made a noticeable difference
- Can’t wait to run any of the Brian Alsruhe programs. I might buy the one with strongman implements being used so I can get better at them but also have the barbell lifts.
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Training Thoughts
- Jump squats are a better warm up than just normal squats for prepping the explosiveness of the CNS simply because you cannot good morning a squat and then jump. If you can, it’s wildly inefficient. Accelerating out of hole with the intention to jump forces me into proper positions and carries over to working sets.
- PUSHING the prowler once a week has gotten rid of this weird tightness/discomfort in my gastrocnemius head by the knee on the medial side
- EMOM is a fun format to push accessories with a straight rep scheme that are boring but need to be done. Timed work sets are good for pushing volume of the accessories but still sticking to that round format
- There’s a weird balance I finally found to have even pressure in my feet during the squat. Part of it involves hinging (not tilting the pelvis) and the other part is manipulating the pressure in the foot to find that balance which shifts because of the wedge of OLY shoes
- Getting better at the prowler makes you better at a lot of things and conditioning is super important.
- Technique work is cool but I wouldn’t always have it in my training cycles.
- My toes have to be angled out in the squat. I am pretty damn mobile but it must be my hip structure because everytime I enforce toes forward either: A) my knee gets tweaked, B) the squat feels like shit and buttwink, C) they end up getting angle out either subconsciously or just from squatting
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Events Day 1
Circus DB: 65lb EMOM@2: 10 mins
Fingal Fingers: 8 runs at comp weight
Keg to shoulder: EMOM 10 minutes 2 reps: 110x7 rounds, 85x3 rounds
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I have never seen a keg to shoulder before. Do you finish it like a stone to shoulder? Or do you mean it the same way as a keg clean?
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Just like a stone to shoulder
Btw: videos and tips helped a lot. Still getting use to the CDB but it didn’t feel terrible
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Ok crazy! Never seen this as an event. Keg clean and press is very common where I compete though.
Glad to hear it!
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That sounds horrible! Especially for reps!
I actually like the event but it’s definitely terrible to do if that makes sense, haha.
We usually do 90 or 100 kg for reps in my league and I was able to do PR in my last comp so for now that might be the reason I speak positively of it, haha. But it’s crazy to see when guys do one motions for double digits.
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I’m the same way! Pointing my toes forward feels super unnatural to me. And I have great mobility and am very flexible.
Toes out always for me!
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Conditioning
100 pull aparts
30 burpee chins: 5:41
Notes:
- didn’t want to do this but I got it done. Probably better and less sore because of that
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Imperial March:
30 minutes @ 335lb: 24 reps
8 min EMOM:
Even min: 25 HLR
Odd min: RH (140x25,20. 90x15,15)
Notes:
- DL went well even after a long party night so that’s good
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5/3/1 C7W2D1
Bench: 100x5, 115x5, 135x20, 105x10
Seal Row: 95x15, 115x15, 135x10,6
Circus Dumbbell: 2 rep EMOM: 5 min @ 65lb
Keg to shoulder: 85x6, 110x4, 160x1
Carry medley 50ft: 155lb Sandbag, 133lb husafell, 160lb Keg: 2 rounds (2nd was 36 seconds)
Notes:
- Forcing me to grow with having to drive to the gym 2x per week. Cool bring on the challenge.
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Conditioning
EMOM 10 rounds:
Sled push- 90lbs
Took 2 minutes on 7th round but back to EMOM after that
Notes:
- I hate how the cold weather just fucks my lungs
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