Getting a new body doesn’t have to be complicated. Whether you’re aiming for rapid fat loss, bulging muscles or cardiovascular fitness, a pair of dumbbells will tick the box – providing you use them correctly. Increasing your dumbbell dexterity with a few extra free weight exercises will get you to your goals faster.
1. Goblet Squat
How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, then drive back up and repeat.
Why: Are you a nervous newbie or a long-time hard gainer? It doesn’t matter with this move. Goblet squats are perfect for any level. They specifically target glute activation whilst improving both hip and thoracic mobility.
2. Farmers’ Walk
How: Walk forward taking short, quick steps. Go for the given distance, as fast as possible.
Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. And don’t worry, this lack of technique won’t get you injured; through a process called irradiation, this move bunches your rotator cuff, protecting your shoulders.
3. Two Arm Dumbbell Stiff Legged Deadlift
How: Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position.
Why: It shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. Plus, stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries. It’s one of the best free weight exercises to build up your lower body – injury free.
4. One Arm Swing
How: Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the weight up towards your head as you straighten your legs. Repeat this movement, then swap sides.
Why: With proper form this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. In other words, it’ll give you the momentum your body transformation workout needs. Most of these traditional kettlebell moves can be replicated.
Ask any of the Everybody’s team for a demo.