Another version
of the dumbbell squat involves holding two dumbbells.
Not exact matches
The routine includes intense intervals
of squats, pushups, and
dumbbell lifts with 15 seconds
of rest in between.
The Spartacus Workout entails a series
of minute - long exercises including
squats, pushups and
dumbbell lifts, with 15 seconds
of rest in between, according to MensHealth.com.
The first activity is actually a superset
of a couple
of exercises — breathing deep
squats, followed by a pullover with a barbell or
dumbbell.
Start in a
squat with a
dumbbell in right hand, arm hanging in front
of body, back flat, and core tight (A).
To do a farmer's walk,
squat between a pair
of dumbbells, keeping your chest up and back straight.
Perform 20 deep
squats with a barbell on your shoulders and then without a break immediately do 15 reps
of «pullover» with a
dumbbell while lying across the bench «- 3 Super Series.
Zercher good mornings (bar supported in the crook
of your arms)
Dumbbell shoulder press Rear foot elevated split squats Single arm dumbb
Dumbbell shoulder press Rear foot elevated split
squats Single arm
dumbbelldumbbell rows
My at home «gym» consists
of various size kettlebells, a door mount pull - up bar, 25 and 35 pound
dumbbells for
squats and lunges, and various children (weighing 20 - 45 pounds) who are happy to assist in weighted pullups and pushups!
You can use it for presses,
squats, deadlifts, snatches and cleans instead
of barbells or
dumbbells.
For example, if the
squat is part
of your workout routine and you use the bar every time, try using kettlebells or or a
dumbbell strapped to your waist the next time you do this exercise.
What do you think will help you build more strength and mass and where can you use bigger amount
of weight — leg extensions or
squats, bench presses or
dumbbell flies, a biceps curl or a chin up where you lift your own body weight?
Another option is to hold one
dumbbell with both hands in front
of you when performing the sumo
squat, or you can hold a
dumbbell or a kettlebell in the center
of your chest with both hands to perform a goblet
squat.
There are many
squat variations which can be done with various types
of resistance whether in the form
of body weight, resistance bands, heavy
dumbbells or barbells loaded with an adequate load.
For example, do a one - legged
squat instead
of the normal one, or do
dumbbell presses instead
of barbell bench press.
As you stand up out
of your
squat, press those
dumbbells above your head, using power from your legs to drive the weight upwards.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises, press
of some kind, extension, hack or press or
squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Hold the
dumbbell at the height
of your right shoulder and brace your core as you descend into the split
squat.
To perform a standard
squat press, begin with feet hip - width apart, resting a set
of dumbbells just in front
of your shoulders.
Bicep and hamstring curls are great — but multi-step exercises like deadlifts,
squats,
dumbbell presses (instead
of barbell) will target more muscles and introduces a greater range
of motion.
Speaking
of dumbbells, I have a new favorite move thanks to Women's Health Magazine —
dumbbell squat thrusts.
Out
of all the
squatting variations you might have heard, such as Goblet
Squat, Zercher
Squat,
Dumbbell Squat, just to name a few, what is the Overhead
Squat?
Tri-set: Wide Stance
Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets
of 10 - 15 reps Lying Leg Curls 3 sets
of 10 - 15 reps Wide Stance
Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
6 set
of 6 reps close stance
dumbbell squats (press with toes to work the quads) Rest: 60 - 90 seconds (do 90 seconds if you feel too winded at 60 seconds) Tempo: 4 second negative (which is the way down), 2 second hold at the bottom, 2 seconds up, then go back down.
Cross the
dumbbell over to your left foot at the bottom
of the
squat.
Squat with band resistance Dips
of chair Step - ups on to chair / coffee table Lunge walks Lunge jumps Push - ups Stair sprints Stability Ball
squats Stability ball back extension
Dumbbell shoulder press Push - up with DB row
However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms
of swings and snatches (unique
dumbbell or kettlebell exercises that almost nobody ever does in normal gyms),
squats, deadlifts, lunges, step - ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics.
Some good examples
of this are using a
dumbbell when your doing tornado
squat jumps, using a small barbell with doing walking lunges, or a medicine ball when doing an assortment
of core work.
You can up the intensity
of squats further by adding overhead presses to the concentric phase
of the exercise with a set
of dumbbells or a kettlebell.
Not letting people work in when you have laid claim to one piece
of equipment (
dumbbell,
squat rack, what have you) that is the only one
of its kind in the gym for half an hour.
For example, hold one
dumbbell in each hand as you do a set
of lunges or
squats.
Of course, you can hold
dumbbells in each hand when you
squat, but as you increase the weight, gripping
dumbbells becomes harder to do without hurting your hands.
These types
of exercises include the bench press (flat, incline and decline),
squats (and other
squat variations), deadlifts (and other deadlift variations), rows (bent over barbell /
dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead presses.
My point here is that this type
of excessive abs training is really a waste
of time training a relatively small muscle group such as the abs, when that time could have been better spent on full body exercises such as
squats, deadlifts, clean & presses, lunges, upper body presses and pulls,
dumbbell swings, snatches, etc, etc..
In another workout, you can start with the bodyweight circuit, and then do a superset
of split
squats and standing
dumbbell 1 - arm shoulder presses.
You can call this exercise a
dumbbell squat or a
dumbbell deadlift because it is kind
of both but its probably closer to a
squat.
Stations consisting
of movements that combine any
of the four pillars, such as a
dumbbell squat curl and press, can add an infinite amount
of diversity to the design
of a class.
Rather than holding a barbell in front
of your shoulders, hold a kettlebell or
dumbbell (turned up on its side, perpendicular to floor) at chest height in front
of your body, then
squat normally.
I am thinking 1 - 2 sets
of 25 - 50 reps
of bulgarian split
squats,
dumbbell bench press and machine rows.
I think I will keep working on this until I can get multiple sets
of 50 reps. And then check my strength with my
dumbbell squats.
Because a barbell is incredibly stable (using two hands instead
of just one with a
dumbbell), it's also much easier to go heavy — especially for lower body movements like the
squat and the deadlift.
If that's not an option, you can employ the
dumbbell versions
of squats and dead lifts.
Instead
of goblet
squats with a puny 24 - kg kettlebell or a normal dimensioned
dumbbell, I used the monstrous, globe - headed Inch Dumbbell which weighs in at 172 - bs, and I got it for a se
dumbbell, I used the monstrous, globe - headed Inch
Dumbbell which weighs in at 172 - bs, and I got it for a se
Dumbbell which weighs in at 172 - bs, and I got it for a set
of 10.
Let's say you're doing four sets
of squats and you plan on doing four sets
of dumbbell bench presses after that.
They'll do 12, 15, 20 reps and that results in hypertrophy in development
of the leg musculature and you actually don't need a
squat rack or a barbell to do those amounts
of reps.. You can use things like kettle bells,
dumbbells.
The following are some examples
of exercises you can do with
dumbbells, most are isolation exercises but some are good to combine with other exercises (if you are aiming for a full body workout session) e.g.
dumbbell squat into shoulder press or lunge into side raises or bicep curls etc..
Some
of the routines you can do are weightlifting, goblet
squat, split
squat, lateral
squat, push up, hip extension and
dumbbell row.
Staying low in a
squat, jump your feet in close together as you scoop the
dumbbell down and around to the left
of your left leg.
However, the focus
of the workouts was still multi-joint compound exercises first (such as
squats, bench, lat pulls, barbell rows,
dumbbell rows, etc), but in higher rep, high volume fashion.
Today, I'm going to be teaching you a variation
of the WeckMethod 45
Squat using
dumbbells for added load.