Dumbbell and Barbell Training
In our last blog, we talked about resistance training with tension bands. Today, we’ll be discussing workouts with dumbbells and barbells.
Remember that form is more important than how much weight you can lift. You’re aiming to improve your body, not strain something.
Here are some simple exercises you can try:
Bent-Over Barbell Row. This is one of the best muscle-building back exercises you can do. It targets your back, core muscles, and biceps.
Start in a standing position while holding the bar with both hands. Bend forward at the hips until your torso is roughly parallel with the floor (you may only get partway at first).
This is starting position. Bend your elbows and pull the bar upwards while squeezing your shoulder blades together. End with elbows above your body. Squeeze your abs and pull the
bar towards your navel until it touches your body. Keep your back straight.
Slowly lower the bar back to the starting position. This is one repetition. Aim for twelve to fifteen reps repeated up to three times. Remember to move slowly through this exercise instead of allowing momentum to move the weight.
Don’t lock your shoulder blade but allow it to move smoothly. Squats: This exercise works over 250 muscles in one movement. It targets your quads, but also works the hamstrings, butt, back, and core.
Listen to your body on this one – not everyone can perform this with the barbell at first. If your back hurts, you’re not following correct form and/or your core isn’t strong enough yet.
If it’s too much, try working without the extra weights until you build up stamina. Stand with your feet shoulder-width apart. Position the bar so it’s resting on the big muscles at the top of your back, not on the back of your neck. Keep your back straight and eyes forward. Slowly lower your body down into a squat without leaning forward.
Your butt should come out and drop straight down. Squat until your thighs are parallel with the floor (or as far as you can comfortably go), then push through your heels and slowly rise back up.
This is one repetition. Aim for twelve to fifteen reps repeated up to three times. Don’t lock your knees or round your back (looking down makes your back slouch down too). Keep your knees pointed forwards and your buttocks out.
Dumbbell Lunge: Stand upright with your knees slightly bent and a dumbbell in each hand, hands down at your sides with palms facing inwards. This is the starting position.
Step forward with one leg without losing your balance. Squat down by using your hips. Keep your torso straight and head up. Keep your knees behind your toes. Drive through your heel to slowly return to starting position. Repeat this movement with the other leg. This is one repetition. Aim for twelve to fifteen reps repeated up to three times.
In our next blog, we’ll discuss additional kettlebell training tips that you can do at home.
Stay safe, Stay healthy
A J Paul