Football Workout No Equipment

8 Best Dumbbell Exercises Ever HIT EVERY MUSCLE

What's up guys, jeff cavaliere, athleanx.Com.Let's take a look today at the best dumbbell exercises that you can be doing, and we have to qualify first that these exercises were chosen because i feel like you can get the best bang for your buck if you're going to do just a few exercises with a dumbbell exercises.And why dumbbells we love them here at athleanx because they allow you to train like an athlete.You have that three dimensional freedom that you just aren't afforded with a bar, and you.

Also have that compact space that you can be using to train at home.A lot of guys don't have room for a full barbell set but they can clearly fit some dumbbells in their house and therefore get a great workout in.So let's take them and break them down one by one and point out the benefits of each as we go.Alright first up is the dumbbell curl and press.And yes, this is a compound exercise.Most of the exercises in this tutorial will be compound exercises.

Because again, we have to get the most bang for our buck, get that work done, get the muscles working quickly.Well with the dumbbell curl and press we have a bicep movement and a shoulder movement.And what's great is we actually get them to blend themselves together, a pull and a push, because of the function of the biceps.We know that the full function of the biceps, to fully contract, has to include some sort of elevation or flexion here of the shoulder.Well we get that, we get the curl, we get to continue it right up and through into a.

Flex shoulder which completes the shoulder press.So we have antagonistic muscles that normally don't like to work together that are actually working together for the common good here to create a great exercise.Next up is an exercise i like to call the crush grip goblet squat.Yes it's a goblet squat, we know that a goblet squat is a great way to train our lower body.Everything, our glutes, our quads, our hamstrings, and what's great about the goblet squat is it actually drops us right down into our natural center of gravity.

So for those people that have a difficult time figuring out where they should be squatting or how wide their feet should be, if you attempt the goblet squat normally, you'll squat right into the position that's most comfortable and biomechanically correct for you.Beyond that, with the crush grip we're actually getting a chance to incorporate some upper body activity into what would normally be a passive movement for our upper body.If you grab a dumbbell, on the normal goblet squat position which is just holding underneath, you're not really doing anything actively to hold that dumbbell,.

Other than supporting it with your hands.But with the crush grip, you're actually squeezing the dumbbell between your hands.You're getting an activation of the chest.You're getting an activation of the delts.You're getting an activation of your traps.You're getting an activation of your core.Everything now is working, from top to bottom.This makes a superior version of a goblet squat, which was already a great exercise.Next up what some people call the upper body squat, the dumbbell pullover.I've covered the dumbbell pullover now in two references.

One as a back exercise and one as an upper chest exercise.You know what, i don't care how you do it, it's all in the technique.Either way, this is one of the best exercises you can do, especially if all you've got is one dumbbell.You see, if you take the dumbbell and your squeeze your hands together, as i've shown you in the past.You try to pull your hands up against each other as you pull over your chest, it's going to work more of your upper chest.

If you let your elbows flare out a little bit and you drive with your elbows, lead with your elbows and not with your hands, then you start to get a lot more lat activation.But as i said, it doesn't really matter which one you choose, mix them up back and forth between sets.Work both areas, why not this is still one of the best exercises you can do for your upper body and certainly one that i would include in my 8 best.Back to the two dumbbell exercises, and this is one that a lot of guys still haven't caught.

On to the value and benefits of it and it's a traditional farmers carry.With a farmers carry you simply load up that weight as heavy as you can and do exactly what i'm showing you here, you walk.And if you don't have a lot of place to walk, then walk back and forth in whatever space you have.The fact of the matter is, that trying to hold onto these dumbbells becomes infinitely more challenging when you add movement with your lower body.You can try to just stand here and hold dumbbells, it will be that much easier but it's when.

You have that weight shift going on and the fact that your core hasn't been stabilized from right to left when you're in a single leg stance, it just makes it that much more demanding and your grip tends to give out a lot faster.Now it's not just a grip and form exercise.It's also a very demanding upper back, mid back exercise.If you're going to hold these things and hold them for very long, you're going to have to learn how to hold with the bigger muscles and let them help you in your upper back.

And you can see here, as i walk away, my triceps, everything is kicking in to try to hold these dumbbells up.And of course by having the locomotion component here, we're actually walking too.So we need to make sure that our lower body gets involved too.This is a total body exercise, literally from your fingertips all the way down to your feet.Speaking of those feet to fingertip movements, the dumbbell thruster.This is one of those ugly ones.Yeah, these are the ones that just kill you because you're.

Basically working everything in your body.You start all the way down here in a squat position and as you come up, you let that momentum continue.But the momentum is only going to get you so far.The only way you're going to get those dumbbells up and over your head is if you press them, and if you have some pretty good strength to do so.You can load this weight up as heavy as you possibly can because likely, you're going to be able to handle the front squat weight that you are using.

It's a matter of how much you're going to be able to press up and over your head that's going to be the limiting factor of this exercise.But it doesn't matter, this can quickly become a great metabolic exercise as well, depending upon what you're working for.Go a little bit lighter, go for higher reps, make it a great metabolic booster.If you want to go heavy, you know what to do.Load those dumbbells up a little bit more and turn this into a classic builder for your shoulders and your legs.

At athleanx i always say we like to put the core at the core of everything we do.Well this is a perfect example of it.Yes, we can do a regular dumbbell incline bench press.And we do, do regular dumbbell incline bench presses.However, this is a 1 arm dumbbell incline bench and by making this one little tweak, we made the exercise that much more demanding on our core.You can see that as i lower the dumbbell all that weight wants to pull me to one side.

The only thing i have to stabilize and prevent me from rolling off the bench in the direction of the heavy dumbbell, is my core and my obliques.And i have to make sure that i can contract everything together to keep my low back flat on the bench and then initiate that momentum that i need to push that dumbbell back up in the opposite direction.You see we don't have to just overcome the force of gravity here but really the mechanical disadvantage that our core is put in, here as we weight up and lower down that dumbbell.

So yeah, this is a great exercise to actually teach us how to overcome the weaknesses we might have in our core, and generate enough force to get that dumbbell back up for yet another rep.Not much to debate here when it comes to this exercise, especially as a metabolically demanding exercise, this is a dumbbell swing.All we're doing here is grabbing a dumbbell on end with both hands underneath one of the dumbbell and basically mimicking a kettlebell swing.And we know that with a kettlebell swing we.

Are getting a great exercise for glute and hip extension.One of the weakest areas of our body, for sure.This though can be done, for lots of reps or not so many reps, again depending upon how much you load this up, but if you go fairly heavy and challenging here, this will quickly not only become a great way to develop the strength in your posterior chain, but you'll be huffing and puffing for sure, after just a few reps.Last but not least, we have our dumbbell tripod row.And yeah it looks very similar in motion.

To a dumbbell 1 arm row but it's not.Because what we've done here is we've changed our base of support, and by doing so, we've changed the challenge on our core.With a regular dumbbell 1 arm row, we have one arm and one knee on the bench and the dumbbell's held fairly close to our center of gravity.But when we go back to the version i'm showing you here, the tripod setup, we've got a wider base of support, our center of gravity is still towards the center here and we have one dumbbell that's.

Held more out to the side, a little further away from our center of gravity.You'll feel it, even on your very first rep if you try this variation, that you have more of a challenge actually holding your body still and straight as you move the dumbbell, than you would on a traditional one arm, one leg up because your body is much more in balance that way.However it's more athletically inclined here because both feet are on the ground.We're in a more athletic position here, on our feet, knees bent, butt out.

I like this version better.So there you have it guys, there's my 8 favorite dumbbell exercises.Each one with a justification of why it's on this list and some even new to team athlean.But that's just where it starts guys.These are just dumbbells, it's just a tool of the trade.I want to know is, are you going to bring the intensity and motivation to your workouts to execute these exercises properly to get the most out of them.You see, that's where this all the beginning.I'm here as a coach not just to put up my.

Youtube tutorial here for you, but to guide you through each one of my workouts.In the athleanx training system my role is, as a coach to try to not just show you the best dumbbell exercises and the best workouts and things to do, but how to pull you guys through it with that proper motivation.We had a tutorial the other day that i covered, yes i was a little bit in a rant but i showed you guys that this matters to me.This is my passion.I care mostly about getting you guys, the best workouts you can possibly.

Get.I also take my role seriously as a coach, to make sure that you get the most out of it.If you're looking to have me coach you, for the next 90 days, then head to athleanx.Com right now and let me do just that.In the meantime, take a look again at these exercises, start trying them out for yourself and when you're ready for me to take you through each and every workout, you know where to do that.Alright guys, if you found this tutorial helpful make sure you leave a comment and a thumbs.


What's up, guys jeff cavaliere, athleanx.Com.I'm making this tutorial for you tonight, an ab workout, on new year's eve.Now this is the time we all know that a lot of people look towards ways to change their bodies because we know that maybe the last time they thought about it was last new year's eve.So i have to come up with, as a good coach, a way to make you guys want to do the workout even if maybe you're noncommittal at this point.You're one of those guys who has.

Waited for so long and you're trying to change that.At the same time, i've got to have the guys that i know have been following my channel for a long time who want their ass kicked.So i've got to have the same workout challenge even the most advanced and allow those that are just starting out to find that motivation to do something.And the last thing i have to do to make sure that there are no excuses is i'm going to make this a bodyweight workout, a complete bodyweight, no equipment, no hanging bars,.

Nothing.You can literally try this ab workout as soon as you finish watching this tutorial.Or if you want, you can do it along with me, alright.So, we're going to use the xtinction technique.With xtinction, we're able to set the bar and then allow others to keep pushing if they have the ability to, or to just try it out if you're just starting out.I'll explain it all as we go, but right now the most important thing is getting this workout started.Ok.So as we start off the workout, the first thing you're going to want to notice is here.

At athleanx, if you haven't followed for that long, we follow very specific sequence in the type of movements we use with our ab training.Why because we want to use the strength of our abs when we have it the most to achieve the harder exercises.And those are going to be the bottom up rotations and the lower ab movements as compared to those when we're moving top down.So, right off the bat we have our two down one ups for 45 seconds.Now what is xtinction all about.

As i do this, xtinction is setting the bar in this case you have to do this exercise for 45 seconds.If you can't do it for 45 seconds, great.Then you become xtinct in that exercise, and you move on to the next one.You do it as long as you can.So, for a true beginner, this workout might only take about 5 or 6 minutes.But if you are more advanced, you do this exercise for the full 45 seconds.If you make it all the way through the goal for the exercise, then you rest 10 seconds.

And 10 seconds only.And from that point, you then try to go after another round of it.Can you get through another 45 seconds and if you can, great.You rest 10 seconds and you go through another round.At some point, you're not going to be able to do that.The rest is going to catch up.The lack of rest is going to catch up, and you're going to become xtinct in that one movement.The next thing you do is you move on to the next.Here we've got the bottom up rotation.

So, here we have to get some rotation with a favortism of the bottom moving towards the top.And that is our figure 8's.The figure 8's is a great exercise again for incorporating both lower abs and obliques into the same move.We're going to continue this for 60 seconds.The xtinction on this is 60 seconds.Moving on.Midrange.The 21 crunch.Ok, midrange, we're moving both the top and the bottom together at the same time.No better way than with this exercise.Xtinction number here.You've got 12 reps to do, and.

You have a 12 rep xtinction.So, you've got to do 12 reps every single time and that includes right, left and center, that's one rep.Make it all the way through 12 reps.You rest your 10 seconds.Try to go for another 12.Keep it going until you can't do anymore.Now, guess what you're in a nice little 30 second rest.Great.Now, get going again because we have a whole other half of this workout.We've got to move on to the obliques directly.Here we've got scissor v ups for 45 seconds.

Ok.We're going to go through again trying to get through all 45 seconds.If you're a beginner and you make it through 20, guess what you've got 20 great seconds of an ab exercise that you weren't going to do 5 minutes ago.That's what we're talking about, progression.So, you do that and your xtinction number here is 45 seconds if you have the ability to do multiple sets.Next down, top down.Straight top down.Moving the top towards the bottoms.Our hip touch plank is actually an exercise that nobody has seen before because i made it for this.

Tutorial.Our hip touch plank is going to incorporate both a move and a plank upwards so we're contracting from the top down and a little bit of antirotation because we're trying not to rotate the trunk too much as we reach for that back hip.It puts a little extra strength on your abs because you have a 3 point plank going on.15 to each side for each set.If you can, xtinction again at 15 each.Finally, we wrap it all up with our top down rotation, the russian v tuck twist., 16 reps.

To each side with an xtinction at i had to do it do you, 8 reps.So you might do multiple sets of this.Remember, you're only getting a maximum of 10 seconds between your completed sets before you have to go at it again so you will reach xtinction at some point, and that's the name of the game.So, there you go guys.There's your whole ab workout with nothing but your own bodyweight and it's a starting point for some, and it's a way to kick your ass again,.

Like i said at the beginning, if you are advanced.The key is, it's something anybody can do.And that's what we have to start doing.And whether or not it's january 1st or whatever day, i don't care what day you watch this, you've always got to get started if you haven't already.And you always have to start challenging yourself if you're not challenging yourself enough.Guys, this is washboard wednesdays.Back 4 years, 5 years ago, we kicked it all off here on this channel.And a lot of you guys have helped grow this to the point where we are.Well, i'm giving.

Back now.You've asked for it.You wanted it back again.Every single wednesday we'll cover a new concept whether it be a new ab exercise, a complete ab workout for you to follow like this one, a tweet on a certain ab exercise, or even nutrition tips on how to get them, i'm going to cover if here for you.And as you can see guys, 'practice what you preach.' this was me 5 years ago doing these same tutorials that you're watching now.I use the same workouts that i'm telling you guys to follow, and i've improved along the.

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