Tag Archives: Dumbbell Walk


By Al Myers

Dumbbell Walk Handle

Dumbbell Walk Handle

The Dumbbell Walk Handle has been added to the USAWA Online Store. The Dumbbell Walk is a very unique grip lift in the USAWA, and has been tested many times at the USAWA Grip Championships.  This Dumbbell Walk Handle conforms to the rules for the Dumbbell Walk, which is an official lift of the USAWA. The USAWA rules for the Dumbbell Walk require a lifter to carry this large (3.5″) diameter dumbbell with one hand over the distance of 10 feet! It is a great test of gripping strength, and anything over 100 pounds in the Dumbbell Walk is considered a very good lift.

It can be found in the USAWA Online Store, under the heading of “Spec Equipment”.

Grip Championships

by Al Myers


LaVerne Myers performing a 112# Dumbbell Walk at the 2012 USAWA Grip Championships under the watch of Denny Habecker (left) and Dave Glasgow (right). The Dumbbell Walk will be in this year's Grip Championships as well.

I will be hosting the USAWA Grip Championships again this year at the Dino Gym.  Last year this meet was a great success with many entrants – and hopefully this year will be even better.  This is one of the USAWA’s Championship events, and one of the signature competitions within the USAWA each year.  It is designed to recognize the top lifters in a selection of grip events, which are official lifts of the USAWA.  The USAWA has several lifts that are “grip oriented” and since this is a Championship Competition only official lifts of the USAWA are eligible to be in this competition. 

It is always a difficult thing for me to pick the lifts for this meet.  It seems no matter what I pick – there is always someone who doesn’t like my choices!  So this year I got myself “off the hook” by letting others chose a lift a piece for the Grip Champs.  The lucky participants for this assignment were Thom, Chad, Dave, and my Dad LaVerne.  I won’t reveal what each of their choices were – but it is pretty easy to tell by looking at the selected lifts in this meet.  Three of them picked their “pet lift” while the choice of the fourth was just being sadistic.

As with keeping with the traditional date of the Grip Championships, it will be held on the second Saturday in February (Feb 8th).  Put this date on your calendar and make it to the Dino Gym for a day of fun!!! 


Meet Director:  Al Myers

Meet Date:  Saturday, February 8th, 2014    10:00 AM – 4:00 PM

Location:  Dino Gym, 1126 Eden Road, Abilene, KS 67410

Sanction: United States All-Round Weightlifting Association.  Individual USAWA membership is required of each participant. 

Weigh-ins:  9:00-10:00 AM the day of the meet.  Lifting will start at 10:00 AM

Divisions:  Juniors, Women, Masters, and Open

Awards:  Championship Certificates

Entry Fee:  None – but please notify me ahead of time if you plan to enter


Dumbbell Walk
Deadlift – 2 Fulton Dumbbells
Deadlift – One Arm
Deadlift – Middle Fingers

Rules: USAWA General Rules and Scoring Apply.

This will be a DRUG TESTED event.

Registration: No Entry Form, but please contact me ahead of the meet if you plan to attend at amyers@usawa.com

Another Daily News Story Competition

by Al Myers

After the story I did on the Dumbbell Walk the other day I got to thinking how “unavailable” this special dumbbell handle is.  It is a shame that a great all-round lift like the Dumbbell Walk is not performed more often just due to the fact that most lifters don’t have the implement.  We are fortunate in the Dino Gym to have the equipment to do ALL the all-round lifts in the USAWA Rulebook, and sometimes I take that for granted.

So it’s time for another writing competition!!! I received such a good response from the last one (on training tips or the use of a special training implement) that I’m going to do another one.  This time the GRAND PRIZE will be a Dumbbell Walk Handle.  But to make this competition even more interesting, I’m going to expand it.  I am going to award SIX WINNERS, each receiving a Dumbbell Walk Handle.  This way the odds are much better you will be a winner (because we all know how difficult it is to compete in writing contests with such notable writers as John McKean and Thom Van Vleck.  That’s like taking on Steve Schmidt in a Teeth Lifting Competition!).

Since this unique gripping tool is at stake, this writing contest will be over a training program or exercise that you use to train your grip.  Nearly everyone does some type of grip training in their training programs, so I think nearly everyone will have something that applies.  I want this to be about a grip training idea or technique that really has helped your grip strength.   The more original the better.

I plan to run these stories over a course of one week in the USAWA Daily News.  The first day I plan to write a story about one of my secret grip exercises that has really helped my hand strength.   But not to worry, I am not eligible.  You will know if you are one of the winners when you see your story printed.  That will build the suspense!!  I have secured a judge for these stories that is impartial.  This person is not very familiar with any of you, so “favoritism” will not be a factor.

It is VERY IMPORTANT to follow the rules of the competition for this one, because if you don’t your story may be rejected by the judge. Please send your story to me at amyers@usawa.com .  I will send you an email response indicating that I received your story submission.

Now I expect after this the Dumbbell Walk will  become a HOTLY contested USAWA lift next year.  Hopefully, several new USAWA records will fall next year in the Dumbbell Walk!!


1.  Stories are to be between 500-1000 words.

2.  A picture demonstrating the exercise must be included.

3.  The DEADLINE for submission is March 16th, by midnight.

4.  Stories must be grip training related and original.

The Dumbbell Walk

by Al Myers

Darren Barnhart, of the Dino Gym, performing the Dumbbell Walk last Saturday at the Dino Gym.

Often in the Dino Gym when the workouts are over, different odd training toys get pulled out for impromptu challenges.  This happened the other day in the gym with an official USAWA lift, the Dumbbell Walk.  The Dumbbell Walk is one of the most unique and strange lifts in the USAWA Rulebook.  Years ago when I first read the rules on it, I thought “now there’s an odd one”.  This lift is surrounded with mystery.  How did it come about?  I took a little time and looked through all my collection of back Strength Journals, books, and other mostly irrelevant strength information.  I could not find one single bit of research on it!  Who came up with it?   It was one of the original lifts in the USAWA, meaning it was part of the group of lifts that got “adopted” with the first rules were adopted.  It is an official IAWA lift as well as is included in the IAWA(UK) Rulebook.

The rules for the Dumbbell Walk are as follows from the USAWA Rulebook:

A distance of 10 feet will be marked out on a surface before the walk. The dumbbell and lifter must be behind the line at the start. The handle of the dumbbell must be 3 ½ inches in diameter. The lifter must hold the dumbbell with one hand only. The lift begins at the lifter’s discretion. It is recommended to straddle the dumbbell during the walk, however, the lifter may carry it to the side. Once the lifter lifts the dumbbell and begins the walk, the dumbbell must not touch the walking surface before the finish line or it will be a disqualification. The dumbbell may be lifted to any height during the walk, but it must always be hanging at arm’s length downwards. The lifter must put the dumbbell down under control completely past the finish line for the walk to be complete. The non-lifting hand must not touch the dumbbell or lifting hand and arm during the walk. The non-lifting hand may be placed on other parts of the body. It is acceptable for the dumbbell to accidentally touch the legs or body during the walk, provided it does not aid in the walk.

This is the 3.5" dumbbell handle that must be used for the Dumbbell Walk.

This is one of only two USAWA lifts where a distance must be covered in the execution of the lift (can you name the other?).   It has been contested only once in USAWA competition – at the 2010 Dino Gym Record Day.  Only myself and training partner Darren Barnhart have a USAWA Record in the Dumbbell Walk.  At this record day a Challenge ensued between us and Darren edged me out, 100 pounds to 95 pounds.  I’m pretty sure the reason the Dumbbell Walk has not been contested more often in competition is due to the special dumbbell required, with the 3.5″ diameter.

This is an outstanding grip exercise.  I think I might even put it in next year’s Grip Challenge at the Dino Gym.  It is also one of those grip exercises where when you add just a little bit more, say only 5 pounds, and the exercise goes from easy to impossible!

This is a YouTube Video of Darren performing the Dumbbell Walk with 100 pounds at the 2010 Dino Gym Record Day.