The movements you should be doing.

Entries in dumbbell (11)

Monday
Feb142011

Deadlift

The deadlift is perhaps the most misunderstood movement in the trainer's arsenal. Most fear it, some avoid it, and nearly everyone does it wrong. But it is the quintessential "hinge" movement and there are few exercises that build more raw strength not mention build all the muscles that make you hotter (The woman in the picture is over 50 years old). It's also one of the basic human movements that you will need until the day you die (anytime you pick up something off the floor you are deadlifting). I have videos here of PhDs doing it with dumbbells, models doing it with kettlebells, and a 14 year old girl doing it with an old-school barbell. And in case you want to nerd out, there's Bret Contreras breaking the move down for a full 7 minutes.

Coach Stevo's Top Tips

  • Squeeze your shoulder blades together and pack your shoulder before you touch the bar.
  • Push your butt way back and load the hamstrings.
  • Lock your core.
  • Hinge at the hips.
  • Lift with your hamstrings and glutes, stabilize with your upper back.
  • As soon as the weight crests your knees, drive your hips forward HARD.

Dumbbells (PhD)

Kettlebells (Model)

Barbell (14 year-old girl)

Complete Form Breakdown

Monday
Feb142011

Cheat Curl to Push Press

This is a little butt-kicker that also is the only "curl" that you will find on these pages. And that's because it really isn't a curl. It's a full body, explosive lift that punishes the legs and shoulders more than anything. 

Coach Stevo's Top Tips

 

  • Hinge at the hips; don't bend.
  • Keep the core engaged the whole time.
  • Once the bells are in the rack, push the butt back and dip the knees.
  • Jump and Punch!

 

Monday
Feb142011

Dumbbell Snatch

The dumbbell snatch, and its more prestigious sisters the kettlebell snatch and the Olympic snatch, is a full body, explosive exercise that will train power in your lower body and utterly exhaust you. If you want to jump higher, snatch. If you want to run faster, snatch. If you want to thrust harder, well you get the idea. The key to this movement is that it is not a squat or a press. You are sticking your you butt back and leaping. Your heels will pop off the floor and the weight will fly up.

Coach Stevo's Top Tips

  • Push your butt back and barely dip your knees.
  • Don't tense up; stay loose.
  • Load the hamstrings.
  • Jump and drop under the weight as it flys.
  • Pack your shoulder.
  • Lock your elbow.

 

Monday
Feb142011

Half-Kneeling Lift

Like the Half-Kneeling Chop, this diagonal lift is prehab and core strengthening. It can be performed on a cable stack or with any other weight that fits in the hand. If you are very unstable, I suggest a stability ball to start with, then move up to a small dumbbell that you can hold sideways.

Coach Stevo's Top Tips

  • Engage the glute.
  • Stay tall.
  • Slow and smooth.

 

Monday
Feb142011

Overhead Press

Also known as the "military press," this exercise can be performed with kettlebells, dumbbells, or a barbell. Dumbbells is the most foolproof, barbell the most dangerous, but kettlebells require more range of motion and mobility.
Coach Stevo's Top Tips
  • Do not perform seated.
  • Squeeze your glutes and abs hard.
  • Pack your shoulders
  • Always lock out at the top.