Bodybuilders always include a lot of work with dumbbells in their routines, but there are many strength athletes that completely avoided. And if you use them, they relegate them to auxiliary exercises using light weights. I’m a big fan cufflinks, whether light or heavy. They are very useful for any serious strength athlete, and also for those who train with a general fitness goal. They are also very valuable for rehabilitation. And what’s more, for people who train alone, they are extremely beneficial because they do not need someone to help you.
Ideally, entrenaríamos in a place that has a long set of dumbbells and allowing easily select the desired weight. I incorporate dumbbell routines all my strength, both as main auxiliary exercises. Two exercises that Olympic lifters used to do with heavy dumbbells were loaded (clean) and loaded and press (clean & press). They used to enhance the power of pull and push, and the dumbbells getting really do the job. It was a true test of strength to be able to load 90 kg dumbbells and then pressearlas. Even so, although I rarely see anyone do that exercise. In my 15 years as a strength coach at three universities, only four of my athletes won pressear load and cufflinks 90. That means four of 2500, which makes it a rather rare feat to see.
Often, it is the part of the loaded which makes lifting fail. I think athletes have to be able to power clean (power clean) with a weight of about 136 kg to be able to load a pair of dumbbells of 45 kg and still have enough strength to lift them, unless they are presseadores exceptional, and of those there are not many.
When I myself trained in the York Barbell Club in the 60s, the overhead press was even a requirement in weightlifting, and there were few who could carry and pressear 45 kg dumbbells. Those were the heaviest dumbbells, so when we wanted a real challenge, did roll up the gym dumbbell Cyr was in the Hall of Fame. He weighed 100 kg. There is an enormous amount of weight, but it was not the weight, but rather the density of this monster which made loading and pressearla was difficult. Were two large spheres connected by a thick handle was too short to grab it with both hands. You had to load it with one hand, then the spheres were swung into position for lifting. Because of its size, there was no way to cheat to start the movement. You had to raise it with brute force.
Bill Barski and March were the only two lifters who saw Cyr could pressear the cufflink. I never got it, and it was not for lack of trying. One afternoon Glenney Gary and I made a contest. We played a protein shake and got down to work with all our strength. The charge 13 times, but none of us was able to lift and reach the lock. I came to the conclusion that we had to be able to lift 160 kg from the rack to be able to handle it. Barski March and raised that and more.
John Grimek trying to lift the barbell Cyr
Whenever I write about lifting heavy weights, I think Jim Wit, one of the pioneers of sport powerlifter and a very strong guy. We trained together in the Dallas Y, and told me his story. For a time he worked as a traveling salesman in East Texas, and when he came to a new city and was training day, was looking for a local gym. She carried a pair of dumbbells of 27 kg and 36 kg in the trunk of his car, and before going to the gym, took them out and made a few warm-up sets in the parking lot. Then he entered the gym, went straight to the weights of 45, and proceeded to load and lift. I said never asked to pay for training. And if not in some small town would find a gym, she dumbbells the motel is carried and used for training.
When the press was dropped from Olympic competition, interest in lifting heavy dumbbells vanished. In fact, coaching abandoned almost all types of press, which is a big mistake in my opinion. Load and pressear dumbbells or bars is a great way to gain muscle and strength in the shoulder. There is no other exercise that can be similar for this purpose, and I think using heavy dumbbells is even better than using bar because it is much more difficult. Dumbbells require much more control than the bar, which forces different muscles to be activated for action, especially those who have to stabilize the dumbbells to avoid colliding with each other or go sideways. Another good thing about loading and lifting dumbbells is that you can do in a limited space, even in an apartment.
Loading and lifting dumbbells can also be of benefit to those who lift weight as part of a total fitness program, not only primarily to gain strength and muscle. You do not need heavy weights. If you have light dumbbells, simply let it run repetitions. You can load the dumbbells and lift them 30 or 40 times and turn this simple exercise in an excellent cardio workout. Load weights, put them above the head, lower them to the ground and repeated: loaded, press, loaded, press. Do that for 20 or more consecutive repetitions, and I guarantee you’ll be chugging toward the end, even if only using 7 kg dumbbells.
Some of the lifters in York just loaded with dumbbells. They do not bother to follow the movement lifting them because they were more interested in improving their pull. Carrying heavy dumbbell is very effective and much more difficult to carry a bar. Dumbbells are to be guided in a right line from the beginning to the end, unlike what happens with a bar, you have to control them laterally. If you start to lift a barbell from the ground and keep it in the correct position through the middle of the movement, the top usually goes alone. But not so with dumbbells. You have to pull them up to the shoulders, there is no time to “float” as with the bar. You also have to pull up a little higher than the dumbbell bar, as it is very difficult to squat beneath them as you do with the bar. In addition, trapezes not influence both to give the final pull at the top. That means your deltoids receive more attention than do the charged performed with a bar, which is good. If you increase the strength of the deltoid while maintain strong trapezius, when loading a bar again, you pull at the top will be more dynamic.
You also have to deal with two moving weights instead of one. If your arms are not in perfect coordination, you have problems in bringing the dumbbells to the support position at the same time. If one of your arms is weaker than the other, the disparity is going to reveal when you get to higher weights. The same is also true when lifting heavy weights, but that’s a plus. Discover a weak area is always good in strength training, because then you can do something to improve it. When I see an athlete with a weakness that stands in one of his arms, I do perform series of presses and pulls using that arm. After a while the weakest arm is placed flush with the strongest.
Some in the York Barbell Club we performed torn off (snatches) dumbbell, though not as much as we did charged with both hands. Power charged with dumbbells work well for the same reasons that make the charged. You are forced to pull weights at a higher altitude and control throughout the path to completion. Although the line of fire is accurate, as with the charged, using only a barbell exercise is a bit easier. There can be no doubt or period of relaxation, or lower crushing weight like a guillotine. As with the power clean, grubbed power made dumbbell build stronger deltoid, posterior deltoid particularly those that are difficult to recruit.
In the bench press
Heavy dumbbells are great for improving the start of the flat bench press. With the dumbbells you can lose more than the bar, and that involves the muscle groups that are responsible for removing the breast bar. I prefer to use the dumbbells and not an irregular bar . The amount of weight you can use with the dumbbells is restricted because you have to load them back out, position yourself on the bench and make the presses. Even if you have two people giving the dumbbells, you will not be able to handle a lot of weight. Many lifters can use the same weight with irregular bar with a straight the first time the test, and that ends up being harmful to the shoulders. It’s too much too fast. The shoulders are fairly delicate and need time to adjust to the new requirement.
Dumbbells for joints
In addition to pure strength exercises, dumbbells are useful for improving the fitness in general. They are especially beneficial for older athletes who have accumulated injuries over the years and have surgery in one or more joints. Using light to moderate for higher reps dumbbell, it feeds blood to the joints while strengthening muscles without aggravating the joints. Even if you have not undergone any surgery, switch to a dumbbell routine for a short period of time is a smart idea if you’ve been pounding your joints with high weights and low reps for a long time. Use dumbbells for higher reps will give your joints a much needed break, and when you get back into a routine of sheer force, will be better prepared for the work to be done.
One of the reasons I decided to write about training with dumbbells is that several months ago I received a letter from an old athlete asking for advice. Arthritis in his shoulder prevented him put the bar in the back, which meant he could no longer do squats or good morning, two of its main exercises. He wanted to delay the operation everything I could, and asked me if I could suggest a routine that worked throughout the body. He added that the planes presses hurt his shoulder, but he could do dead weights if they were not too heavy.
I made a list of equipment that was in his home gym: A squat rack, a sloped and flat bench, a slant board , an Olympic bar, about 220 kg and three sets of dumbbells of 9, 14 and 18 kg.
I assured him I had more than enough equipment for a complete workout, and I recommended who sought to use cufflinks for all your exercises for a while, with the exception of the dead weights. Leg squats I suggested using a variety of positions feet wide, narrow and normal. Also walking strides and calf raise one leg for twins. For the shoulder joint, presses flat, sloped and overhead pressing, funds with a dumbbell between your legs, and lateral dumbbell front and side elevations. Also pullovers with your arms straight, kicking triceps, a variety of curls (normal, hammer grip, and inverted) standing, sitting, and the slant board. To put back loaded, wrested from one hand to the chin oars, paddles inclined (bent over rows) and crunches.
I told him ProBase all that, and if something hurt, had to replace it with something else. It had to do everything. If such strides hurt him and squats not, well that was still working the hips and legs. He said he wanted to train 6 times a week, since exercise helped him with arthritis. I suggested that when had found the exercises I could do two routines and workouts alternase between Whoever designed. Each routine must have at least one exercise for the three major muscle groups: shoulder joint (chest), back, and legs / hip.
A month later I received a letter from him. He said he enjoyed her new routine. One of the routines consisted of dead weights, inclined presses, pullovers, curls, front elevations, rowing, hyperextension, and abdominal (situps). The other included squats with three widths feet, flat presses, overhead presses, alternating with kicks funds triceps, calf raises, lateral raises, hyperextensions reversed and leg lifts. He did it all in three sets of high reps and changed by a fast circuit. I was pleasantly surprised to see that I could do dumbbell presses planes without being doliesen shoulders. All you had to do is change the position of your hands so as not to bother her shoulders. All the pain I had in these disappeared, and believed that the oars were responsible for that. He said he planned to stay with that routine dumbbells, as it was exactly what I wanted.
Note that any exercise you can perform with bar so you can do with dumbbells. The only exceptions that come to mind are charged and full plucked (ie with full squat all the way down). It may be possible to make them, but I’ve never seen.
Dumbbells fit into any routine of strength and fitness. They allow you to include the extra work, raise the weekly workload and working weak areas without using too much force reserves. You can do that by including one or two exercises with dumbbells at the end of training with a couple of sets at higher repetitions. If you try to work the major muscles with more than one core exercise, you sobreentrenarás fast, unless you’re very advanced. However, you can cope smaller groups working with lighter weights and higher repetitions.
It’s a smart idea to have some dumbbells at home, even if you train in a commercial gym. In the days that do not go to the gym you can play a couple of areas that benefit from the extra work. That’s what made Dr. Gourgott. In the days I was not going to the gym, running, and then made a series of exercises for the arms and shoulders using dumbbells. This auxiliary work added to his weekly load without affecting your next workout in the gym.
So if you’re not using dumbbells, you give them a test. And if you’re in the mood to change the whole routine, dumbbells can be the way to go.