Not everyone has the luxury of training in a gym with a row of dumbbells at their fingertips. Not everyone has the luxury of training at home with a few adjustable dumbbells.
Most people have just a pair of dumbbells in their homes. Others have just one dumbbell in their homes (like me). I grew up with just one dumbbell. I figured out how to train with it, and so can you.
In fact, having one dumbbell isn’t so bad. It makes you more creative. You realize you have the chance to think outside the box. Because of my lack of resources, I’ve become very good at thinking outside the box to make life more convenient for me.
I no longer need fancy gadgets or the latest fashionable items to make my life meaningful. I take what I have and use. Live within my means. And my means, I assure you, are very humble.
So, lets get on with it! The following are some great exercises you can use to train with just one dumbbell:
Dumbbell One Armed Hanging Snatch
Stand with one dumbbell held in one hand with your feet slightly wider than shoulder width apart. Hold the dumbbell so that your arm is hanging straight down between your legs, with your palm facing inward, towards the back of your body.
Squat down until your knees are bent at a 90-degree angle. Hold the other arm off the side for balance, or behind your back. Use a pelvic hip thrust to explosively push up out of the squat and lift the dumbbell in a straight-line motion towards your head.
Bend your elbows as you continue to lift the dumbbell towards your head, keeping the dumbbell close, but not too close, to the body. Keep raising the dumbbell up and past your head until you arms are straight out above your head.
From this position, reverse the motion, and bring the dumbbell back to starting position. Make sure to lower yourself back into the squat position.
Dumbbell One Armed Hanging High Pull
This movement is exactly the same as the snatch, however you stop the movement as the dumbbell gets close to your chest. Think of it as an explosive upright row. Make sure to squeeze your lats as you bring the Dumbbell to the top position.
Dumbbell One Armed Step Ups
Stand facing a bench, chair, or sturdy object with a dumbbell in your hand. Place one foot on the bench, press on the bench with the foot to bring your body up and place the other foot on the bench.
Now both feet should be on the bench. Step down with the initial foot, and follow up with the other foot. Now, step back up with the second foot, and follow up with the first foot.
So basically you’re alternating between which foot you step up with first. Because the one dumbbell will off-set your center of gravity, this movement will be tougher and will engage your abdominals more then the two-dumbbell version.
Make sure to switch hands with the dumbbell every few repetitions.
Dumbbell One Armed Military Press
This is a fairly simple exercise to execute. You will most likely need to start off at a lighter weight then you would using two dumbbells. Hold a single dumbbell with one hand up to your shoulder.
Press the dumbbell over your head. Pause, and return to starting position. You can either do this movement seated or standing. Each version has its own advantage and disadvantage.
One Armed Clean and Press
Here’s another explosive movement. Start off the way you would performing a snatch or high pull. Perform the movement as if you would a hang snatch, however, instead of returning the dumbbell back to starting position, rotate your elbow so that it’s facing in front of you.
This is what you call a “catch.” When you pull the dumbbell off the floor, your elbow is towards the side. Simply rotate the elbow so that it’s pointing towards the front of your body.
This is the “clean” portion of the movement. At this point, the dumbbell should be at shoulder level. From here, simply perform a one-armed military press. Return to starting position.
One Dumbbell Golf Squat
Grab a dumbbell by the handle with two hands. Squat down low so that the dumbbell is hanging between your legs. Squat back up while twisting your torso and driving the dumbbell up and to the right shoulder.
Keep your arms straight throughout the movement. This is called the golf squat, because it almost feels like your swinging a golf club during this movement. Perform it explosively and alternate sides.
One Armed Dumbbell Crunch
Lay down on the floor as if you were performing a regular crunch. Hold a dumbbell straight out in front of your body. Keep your other arm in a neutral position. Crunch upwards, keeping the dumbbell above your head.
You should feel this movement in your upper abs and obliques.
One Armed Dumbbell Twisting Military Press
This is like the military press, except for the fact that you are twisting your torso. Twist to to the right and press the dumbbell over your head. Bring it back down to your shoulder as you face to the front.
Repeat and twist to the other side. Switch hands and repeat. This is another great movement that will help engage your abs.
One Armed Dumbbell Curls
Sometimes we all need some extra arm work. Hold a dumbbell with one hand to the side of your body. Bend your elbow to curl the dumbbell up towards your shoulder. Stop at the top position, and slowly bring it down.
Repeat on the other side.
One Armed Dumbbell Split Squat
This movement is often confused with a lunge. But, in a lunge, you lunge forward and down. In the split squat, you place one foot in front of the other in a “split” stance, and simply squat up and down in this position.
The movement requires more balance than a lunge, and will be ten times harder when performed with just one dumbbell.
For some great dumbbell workouts, check out the Gladiator Body Workout. Coach Eddie Lomax has done a great job of developing 6 high intensity 4-week programs that combine dumbbell and bodyweight exercises.
To learn more about this amazing program, check out my blog ShahTraining.com
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