Womens Dumbbell Training Which Ones Work Best
Due to responsibilities at home and the work place, most women prefer to workout in the comfort of their own homes. Hence, dumbbell training is the best option for women. I want to show you one dumbbell movement that will help you create short, intense dumbbell workouts. Short workouts allow you to stay in shape without spending a lot of time working out.
Dumbbell Clean, Front Squat, Thruster
- This exercise trains 80% of your body. It’s actually three movements in one: the clean, front squat, and shoulder press. For the first part of the movement, stand with your feet shoulder width apart and palms at your sides, holding a dumbbell in each hand.
- Dip down by bend your knees slightly, then reverse the movement, shrugging your shoulders and using momentum to bring the dumbbells towards your head.
- Flare out your elbows as the dumbbells move higher along your body. Bring your elbows out and under the dumbbells. The ending position should be with the dumbbells raised at shoulder level in front of your body with your elbows point out in front of you.
- From this position, squat down as low as possible. Make sure to keep your back straight, chest out, and abs contracted. Front the squat position, stand up As you stand up, lift the dumbbells straight out over your head.
- You should end the movement with the dumbbells pressed out over your head and standing straight up. Return to starting position and repeat. The front squat and press portion of the movement will be easier to master than the clean portion.
- But with practice you will be able to master this part of the movement. The main idea is to explosively lift the dumbbells off the ground and up to shoulder position.
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For a better explanation of this, and other dumbbell exercises you can do at home, check out the Gladiator Body Workout. To learn more about this incredible program, check out my blog ShahTraining.com |
