Here’s a quick tip for you when you’re doing full-body Dumbbell (DB) or Kettlebell (KB) exercises such as snatches, cleans, clean & press, clean & jerk, etc. This only applies to exercises done with one DB/KB at a time, though.

Instead of doing all your reps for a set on one side, then switching to the other side, do only one rep each side at a time. So, let’s say you were going to do a set of 8 snatches. Instead of doing 8 snatches left, then 8 snatches right, do 1 snatch left, put the DB/KB down, do 1 right, put the DB/KB down, 1 left, put the DB/KB down, 1 right, etc. until you’ve done 8 each side.

Now, this might look like it’s not anything different, but in many ways, this “1 Left, 1 Right” method is vastly superior to doing straight sets.

First, because you’re essentially doing your reps in a “rest-pause” sort of fashion, you’re getting a small rest between each rep. This will allow you to be able to use a heavier weight than you normally would, yet still keeping your form tight. By using a heavier weight, you tax strength more, while still working endurance.

Another great benefit is that you’ll ensure a full range of motion (ROM) with every rep. Many times, ROM shortens some, as you don’t go all the way down to bottom. Take a look at somebody performing snatches – at the bottom of the movement, their hand may only come down to knee level or so. However, this way (especially if using DBs), when you have to put the DB down, you increase the ROM with each rep. Increased ROM = more work done and more power produced.

Next on the list is that generally, more force will be produced with each rep. By doing rep after rep, you take advantage of a certain amount of momentum – getting in a “groove” so-to-speak. But with this protocol, since each rep is like a first rep of a set, you must produce maximal force to get the weight moving from a dead-stop. This is the difference between “starting strength” and “reactive strength” (taking advantage of the stretch reflex).

When you put these factors together, one of the overall benefits is increased training economy. In other words, you get more “workout” – or do more work – in the same amount of time, and utilizing roughly the same amount of recovery ability. This is so important to fighters, as they have so much skills training to do, that they can’t spend too much of their efforts on S&C training, as to not become overtrained. A fighter needs to be in shape before coming into camp (which is a topic I’ll be covering in an article to come), or runs the risk of trying to do too much, and either getting injured, or being burned out by the time fight day arrives.

Train Hard, Rest Hard, Play Hard.