Dumbbell Workout
- Thread starter jdeloach
- Start date
JRstriker12
Hall of Fame
Try here: http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=249181&itype=7418
Other exercized to try with dumbells:
DB squat
Wood chopper (low to high)
DB upright row
DB bent over row
DB military press
DB lunge
DB chest press
DB swing
Other exercized to try with dumbells:
DB squat
Wood chopper (low to high)
DB upright row
DB bent over row
DB military press
DB lunge
DB chest press
DB swing
TonLars
Professional
Heres a simple 25 lb. dumbell workout thats good for tennis that ive been doing the last couple years:
-3 or 4 sets of rows, 25-35 rep
-3 or 4 sets of overhead tricep extensions (both hands), 11-22 reps
-3 or 4 sets of bicep curls and overheads (after each curl go overhead), 7-15 reps
Then you can just do some sets of pushups and crunches and thats a pretty good overall workout without machinery.
-3 or 4 sets of rows, 25-35 rep
-3 or 4 sets of overhead tricep extensions (both hands), 11-22 reps
-3 or 4 sets of bicep curls and overheads (after each curl go overhead), 7-15 reps
Then you can just do some sets of pushups and crunches and thats a pretty good overall workout without machinery.
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White_Rice
Rookie
Try to do supersets for dumbell excercises. For example, do a set of military presses and then immediately, without dropping the dumbells, do some standing alternating bicep curls.
MordredSJT
Rookie
I cannot recommend the one-armed dumbell snatch to you enough. It's simple to learn, it's ballistic, it can have a great aerobic effect, and it works just about every muscle you can think of in one way or another.
Craig Sheppard
Hall of Fame
This sounds interesting. Can you explain it or post a link to a diagram? I know what a regular olympic snatch is... I assume it's similar?
MordredSJT
Rookie
It's basically the same movement, just with a dumbell in one hand. The off hand is usually out to the side for balance. Since the weight is usually light there is not a lot of dipping under the bar, it's usually just an explosive move from a full squat with the weight on the ground in front of you to holding the weight over head. That can change a little as the reps get higher though. I think the most I've ever done in a row was a set of 60-70 with a 35 lbs. dumbell. That is a lot of work.
blubber
Rookie
Craig Sheppard
Hall of Fame
I do something similar to this w/ a weight plate. I start w/ 25, then 35, then 45. It's more like a clean & jerk movement though... Grasping the plate w/ each hand and holding it in front, I do a squat up to the chest, then press the plate up over head, then down behind the head for a tricep extension. I"m not really sure what it's called--but man, it gets your heart rate pumping and hits the muscles all over the torso, arms, and quads.
atatu
Legend
I'm curious, why not use a barbell ? The plate would seem hard to handle. I'm trying to learn the Olympic lifts this winter...
Craig Sheppard
Hall of Fame
Well, when I saw the exercise (prolly was in a magazine), they were using plates, not barbells. So I was just following that. I'm sure you could use a barbell, but that's 45 lbs, and I start out w/ 25 lbs. 45 lb plate is quite enough for me after doing sets w/ 25 & 35 plates.
The barbell would make it awkward though in the middle. Holding the plate at 3 & 9, I start knees bent in a squat, then raise up like a deadlift (plate hanging at waist). I then basically do a curl to the chest. You'd have to have a reverse hold (palms out) on the curl for the next bit to work /w a barbell. I then press the plate overhead. Next is lower the plate behind the head, and press it back up for an overhead tricep extension. Basically do the first bit in reverse to get back to a starting position. With a vertical grip on a plate, you don't have to worry about hand position.
I read about this years ago... seems to work for me, definitely gets the blood flowing.
Oh, almost forgot--you could do the same movement w/ a dumbbell in each hand.
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