Time Stamps:
1:00 Halos
2:45 Overhead Press
4:20 Bent Over Rows
5:20 K-Bell Swings
6:40 Dumbbell RDLs
7:50 Dumbbell Front Squats
9:20 Dumbbell Side Bends
This is my dumbbell routine that I train at least two time per week to supplement my karate training. I like to use a push-pull-hinge-squat-carry protocol, using a move that targets each movement. This routine can be done in sets completing each movement and moving onto the next or it can be done in a circuit fashion to add a conditioning component. The first exercise is done with the kettlebell and is a set of halos to warm up the shoulders, core, and grip. The second exercise is the "push" movement with the overhead press. This is done holding both dumbbells, one in each hand, but only one arm works at a time. I like this movement because it is a compound exercise, and the weight must be controlled and stabilized by the whole body throughout the movement. The third exercise is the "pull" with the bent over row. This particular variation also strengthens the back by allowing me to be in a hinged position and support the weight, keeping my back straight throughout the exercise. The fourth and fifth movements are the "hinge" with a set of kettlebell swings and a set of dumbbell RDLs (Romanian DeadLifts), respectively. These movements allow me to target the entire posterior chain with an explosive as well as a slow and pressing movement. The sixth exercise is the "squat" with a dumbbell front squat. In this variation I hold the dumbbells in the front racked position, further taxing the back while working the calves, quads, and glutes. The seventh, and final, exercise is the side bends. This is in place of the loaded carry as often times I do not have enough room to carry the weight a significant distance. The side bends not only strengthen the core but they also train the grip strength.
18 сен 2024
