Training with dumbbells provides a variety of advantages. Some of the advantages are practical and some are physiological, but without a doubt, dumbbells will be a good addition to your training program.
Designing effective resistance training programs is critical for achieving optimal results. You can use great technique and train with great intensity, but unless you follow a program that has been well thought out, you will never achieve the best results.
People sometimes have a tendency to emphasize the upper body in strength training programs because they often equate being strong and powerful with having big arms or a big chest. In reality, however, most sports are lower-body dominant.
1. Stand with the feet about shoulder-width apart and rest a dumbbell on the right shoulder.
2. Sit back until you are at the depth of a vertical-jump attempt. Keep the heels on the floor.
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Dumbbells have always been a strength training staple because of their versatility, affordability, and effectiveness. With the enormous popularity of all-in-one, adjustable versions, dumbbells have solidified their standing as the must-have muscle building tools. Now comes the one authoritative guide to using dumbbells to achieve the results you want.
Developed by renowned strength and conditioning coach Allen Hedrick, Dumbbell Training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by step-by-step instructions, common errors and corrections, and safety considerations. Expert insights, variations, and training tips further explain how to isolate muscles, increase range of motion, and stimulate stabilizing muscles to protect joints.
More than just exercises, Dumbbell Training includes workouts and programs proven to add muscle mass and definition and enhance sport performance. You’ll find 33 programs for increasing power, speed, agility, and balance for athletes in 11 popular sports: basketball, cycling, ice hockey, skiing, soccer, softball, speed skating, swimming, track, volleyball, and wrestling. It’s all here and ready to use.
At the gym, home, or on the road, Dumbbell Training is a targeted approach to improving strength, power, musculature, and performance. If you own dumbbells, this book is a must-own.
Part I Training With Dumbbells
Chapter 1 Benefits of Training With Dumbbells
Chapter 2 Designing a Program
Chapter 3 Incorporating Dumbbells Into an Existing Program
Part II Exercises
Chapter 4 Upper Body
Chapter 5 Lower Body
Chapter 6 Core
Chapter 7 Total Body
Part III Programming
Chapter 8 Training for Increased Muscle Size
Chapter 9 Training for Increased Power
Chapter 10 Training for Power Sports
Chapter 11 Training for Speed Sports
Chapter 12 Training for Agility and Balance Sports
About the Author
Allen Hedrick, M.A., CSCS*D, FNSCA, coach practitioner, was named
the first-ever head strength and conditioning coach at Colorado State
University at Pueblo in September 2009. He earned his bachelor’s degree
from California State University at Chico and his master’s degree from
California State University at Fresno. For three years he worked as a
strength and conditioning coach at the United States Olympic Training
Center in Colorado Springs, Colorado. He then worked as the assistant
strength and conditioning coach at the United States Air Force Academy,
also in Colorado Springs, for three years before being named the head
strength and conditioning coach at the academy, a position he held for
nine years. In that position Hedrick was responsible for the strength
and conditioning programs for football and volleyball while overseeing
the academy’s entire strength and conditioning program.
Hedrick then moved to the National Strength and Conditioning
Association's headquarters, also in Colorado Springs, as the head
strength and conditioning coach and later as education coordinator.
Hedrick stayed in that position until moving into his current position
During his career, Hedrick has worked with a variety of athletes, from
elementary school age to professionals and Olympic medalists (speed
skater Bonnie Blair and Greco-Roman wrestler Matt Ghaffari). Hedrick’s
work has been published over 100 times in a variety of publications
covering diverse topics, and he has written a book on strength and
conditioning for football. He has also produced numerous DVDs on topics
related to strength and conditioning, including Strength for Sports
Performance (Human Kinetics, 2007). Hedrick has spoken at various
conferences and clinics worldwide, including Guatemala, Japan,
Australia, and China. In 2003 Hedrick was selected by his peers as the
National Strength and Conditioning Association's Collegiate Strength and
Conditioning Coach of the Year.