Single Dumbbell Training

Everyone thinks that you need two dumbbells for a workout, but that is not true.  This type of training is very similar to kettle bell training.  The key is to make sure you have the best grip on the dumbbell, so you avoid injuries.  Performing these exercises will help with core strength and stability.  Also, if you have just a small set of dumbbells this will allow you to load one up with some decent weight.

Exercises
2-Hand Hold Squat-While standing with a shoulder width stance, grasp the dumbbell vertically with two hands under the top plates.  Keeping your back straight, lower your body until your knees are parallel with the floor or at a 90 degree angle. 

Clean and Press (single arm)-With the dumbbell on the ground, squat down to pick it up keeping your back straight, then grasp it with one hand.  Using an explosive thrust with your hips and legs pull the dumbbell as high as you can then bring it to your shoulder, then press it overhead.  Repeat and perform for both sides.

Single-Leg Romanian Deadlifts-Standing facing your dumbbell on the floor, keep one leg on the ground and while bending to pick up the dumbbell raise the other leg behind you for balance.  Then pick up the dumbbell until both legs are together again, and then lower back down.  Use opposite leg in the from the arm that is picking the dumbbell up.  Repeat and perform for both sides.

Wipers-This is an extremely difficult abdominal exercise for the oblique’s but very effective.  Lying on the floor or a bench, hold the dumbbell between your feet and try to lower to the floor or parallel to the floor, then raise it back up to vertical position, then to the opposite side.  Start with a really light weight you can control,  because it can be very difficult.

Ups!-I like to perform these right after wipers.  While still laying on the floor or bench, raise just your glutes off the bench as high as they will go driving the dumbbell that is between your feet to the ceiling.  If performed properly you will feel a good burn in your lower abs.

Knee raises-While hanging on a pull-up bar with straps or a dip bar with handles grasp the dumbbell between your feet and drive your knees up as high as you can for a good burn to your lower abs.

Straight leg raises-Same as knee except keep your knees locked and swing your feet up to where they are parallel with the floor.  This will engage lower but also more of your abdominals.

…For more information and tips, check my website, www.chadamartin.com