Category: dumbbells

How To Do A Dumbbell Romanian Deadlift

October 23, 2022
INSTRUCTIONS
  • Stand with feet hip or shoulder width apart, toes pointing forward. Knees unlocked.
  • Brace abs. Draw shoulder blades back and down.
  • Hinge at hips and bend knees as you reach down to grip dumbbells.
  • Return to standing position.
  • Hold the dumbbells in front of your thighs.
  • Hinge at hips and lower dumbbells through a maximum level in which you can maintain good posture.
  • Keep back flat and dumbbells close to the body at all times.
  • Reverse the pattern pushing the hips forward to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Avoid locking knees, slouching or overarching the lower or upper back.
  • Keep crown of head in line with tailbone at all times.
  • Muscles Worked: Hamstrings, Groin, Glutes

How To Do A Dumbbell Single Arm Single Leg Scaption

October 5, 2022
Dumbbell Single Arm Single Leg Scaption Improves Shoulder Mobility and Stabilization
  • Stand with feet hip width apart.
  • Place left hand on left hip.
  • Hold dumbbell in right hand at your right side in neutral grip, palm facing hip.
  • Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
  • Lift dumbbell up to a 45-degree angle to shoulder height. Thumb points up.
  • Keep shoulder blades down. Avoid arching your back.
  • Lower the dumbbell to start position.
  • Repeat for desired repetitions.
  • Move slowly throughout.
MODIFICATIONS: 1) Stand on both feet. 2) Use a lighter weight. 3) Practice without weights if balance is difficult. 3) Lifting the leg higher, makes stabilization more challenging.

How To Do Dumbbell Single Leg Scaption

October 5, 2022
Dumbbell Single Leg Scaption Improves Shoulder Mobility and Stabilization
  • Stand with feet hip width apart.
  • Hold dumbbells at your sides in neutral grip, palms facing hips.
  • Bend right knee and lift right foot off floor in line with opposite ankle, or higher.
  • Lift dumbbells up to a 45-degree angle to shoulder height. Thumbs point up.
  • Keep shoulder blades down. Avoid arching your back.
  • Lower the dumbbells to start position.
  • Repeat for desired repetitions.
  • Move slowly throughout.
MODIFICATIONS: 1) Stand on both feet. 2) Use lighter weights. 3) Practice without weights if balance is difficult. 3) Lifting the leg higher, makes stabilization more challenging.

How To Do A Kettlebell Front Squat

October 1, 2022
  •  Stand feet hip width apart, or more. Toes forward.
  • Draw in and brace the abs.
  • Pull shoulder blades back and down.
  • Hold the kettlebells on the sides of the handles and lock elbows into the side of the body.
  • Keeping the torso upright, drive the hips back, aim tailbone toward floor, and squat down to a maximum depth that posture and alignment can be maintained.
  • Return to standing position.
  • Repeat for the desired number of repetitions.
  • Move slowly throughout the exercise.
TECHNIQUE: Maintain a long back from crown of head to tailbone and avoid the following. Bringing the shoulders forward, arching the back, elbows flaring outward, knees caving inward, or toes excessively turning out.
MODIFICATION: 1) Reduce the squat angle by lowering halfway. 2) Use a lighter weight.