Dec 5, 2022 3 Dumbbell Workouts to Build Strength
Thinking about making a change from barbell training to dumbbell training? Training with free weights, or dumbbells, is often thought of as the most effective way to build strength and muscle.
Incorporating free weights into your training offers a larger range of motion than barbells, weight distribution and stabilization, prevent imbalances, and is easier on the joints.
A recent story on BoxRox.com expounded on the debate between dumbbells and barbells.
Dumbbells are among the most potent and versatile pieces of equipment you can train with. When you use dumbbells instead of a barbell, you’re working on unilateral movement rather than bilateral movement, the article read. That is, your hands/arms have to move independently and freely from one another, eliciting a powerful neurological response that’ll get you stronger and fitter.
The barbell is good at hiding your weaknesses, too. But the dumbbells? They show no mercy.
Additionally, dumbbells are also great at diagnosing and treating imbalances, according to BoxRox.com. For instance, you may find that on the eighth repetition of a ‘Strict Dumbbell Shoulder Press,’ your right arm is fine, but your left arm won’t budge. That shows you that you’ve got a strength imbalance – your right side is stronger than your left. The good news is that the more you train with dumbbells, the more balance you’ll bring to your body, according to BoxRox.com. The more balanced you are as an athlete, the less likely you are to get injured over time.
Below is an excerpt from that article on 10 exercises to incorporate into your workout.
1. CHOE
- AMRAP in 35 minutes
- Buy-In:
9 Man Makers (2×35/20 lb dumbbells)
11 Burpees
In remaining time, AMRAP of:
300 meter Run
27 Air Squats
9 Handstand Push-Ups
Start a 35-minute timer. Do the man-makers and burpees. Then, without stopping continue to the run, air squats, and handstand push-ups and repeat those three movements as many times as possible until the 35-minute clock runs out. Your score is the number of rounds and repetitions completed of the run/air squat/handstand push-ups.
2. FAST AND HEAVY
- For Time, Fast and Heavy
21 Dumbbell Thrusters
400 meter Run
18 Dumbbell Thrusters
400 meter Run
15 Dumbbell Thrusters
400 meter Run
Typically CrossFit workouts prescribe a weight, but in this case, the weight is the athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. The score is the dumbbell weight used and the total time to complete.
» ALSO SEE: The Difference Between Hypertrophy & Strength Training
3. PAINSTORM XXI
- For time
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift High-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers
Use one pair of Dumbbells (55/35 lb) throughout
Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight consider 50/35 lb.
To read the full story from BoxRox.com, click here.
