S&C TV: Dumbbell Exercises

S&C TV are back offering you a wide range of informative content including interviews and workouts.

Join us this week where Brendan guides Sophie Wood, a track and field athlete, through various dumbbell exercises. During this episode Brendan discusses the importance and value of longer sets. Brendan explains how longer sets enhance technical practice of different movement patterns and work capacity.

If you are interested in trying some of our exercises out, we have broken them down for you.

Dumbbell Thruster

For the dumbbell thruster you need to complete 6 reps and 3 sets. Take the exercise steady to achieve the best results.                                             

For your starting position make sure the dumbbells are in your hands with elbows bent. Legs must be shoulder-width apart.

Slowly descend into a squat position and come back up extending your arms and reaching high with the dumbbells.

Stiff Leg Dead Lift

When performing a stiff leg dead lift it is critical to get a solid straight back.                  

Start with your legs together and arms at your side (dumbbells in hands). Bend over so the dumbbells are reaching your ankles; make sure your back is straight.

When you come back up, push your hips and glutes forward.

Bent-Over Row 

Bend over, with a straight back pointing upwards and dumbbells at knee length. Knee’s should be slightly bent. In a rowing motion, pull the dumbbells to your chest and back down to the knees again.

Forward Lunge With Reach 

The forward lunge with reach is great for working your hamstring. Alternate your legs with this exercise.

Stand straight with the dumbbells at the side of you.

Step forward into a lunge and touch the dumbbells before coming back up straight. When the dumbbells are touching try to plant your chest on your knee.

Plank Row and Press Up 

Before you start this exercise make sure the dumbbells have zig zags or hexagons or they may role.

Get into a press-up position with legs shoulder width apart, lift one arm up to your chest and alternate with other arm.

Again, get into a press-up position and perform a press-up with your dumbbells in your hands.

I hope you enjoyed watching the exercises or practicing them. If you would like to try out more exercises watch the video above.

Watch last weeks episode

I hope you joined us last week for our refreshing episode with Nourish founder David Stache. We discussed the opening of Nourish, a healthy fast food chain and it’s impact on the community. If you missed it, you can still catch it on our blog. 

Check out our Strength and conditioning courses

Our strength and conditioning courses are perfect for people who are looking to get an excellent grounding in all things movement, strength, power and coaching and currently have little or no experience or qualifications in the area. Visit our homepage to start exploring our course offerings!

See you soon for more S&C TV.

Ready to get started?

Download the brochure NOW to find out more about the L4 Award and what’s included in the 17 modules and discover the 5 bonus sections.

Level 4 Strength and Conditioning Courses Brochure
underrated training techniques

4 Underrated Training Techniques You Can Do From Anywhere

With more and more clients looking to train from home, or with a hybrid home/gym programme, it’s important to include exercises within your programmes that can easily be performed at home. That’s why we wanted to share with you our 4 underrated training techniques that we think you should be implementing in your programmes and why! Hill sprints  If you/your client are looking to get

Read More »
How exercise can improve mental health

How Exercise Can Improve your Mental Health

Although your athletes may exercise purely for performance reasons, there are lots of other added health benefits that come with physical exercise and ways that you can work these into your programmes to benefit your athletes and their overall health. Whether you’re a Strength and Conditioning Coach training elite athletes, or a PT training the general public – knowing what other health benefits come with

Read More »

6 signs you or your athletes are training too hard

How much training should I be doing? One of the questions our coaches often get asked by their athletes is: ‘How much should I be doing?’. The aim is always to get the balance right both for technical practice and training elements such as strength and conditioning. How often you or your clients should work out is a difficult question to answer as it depends

Read More »
How to improve your mindset

How to Improve your Mindset

When it comes to anything in life, mindset can play a significant part in how you approach a situation and the outcome of that situation. The mindset that you’re in can have a huge impact on your coaching, career, business, and life in general. It’s really easy to get into a bad mindset, and really difficult to get out of it. Once you’re not in

Read More »

Fundamentally It’s The Fundamentals That Are Important

In this article, Jared shares with us his thoughts on the fundamentals, the key movements which underpin all human movement & performance. Jared is a former international 400m athlete and has competed at every major senior international championship throughout a 10-year career. Currently, Jared is the Scottish Rugby Union Academy S&C Coach. Being the father of three children (11, 9 and 6) we are inundated

Read More »

Find out more about 0% finance options
Call us on 0113 8591406 or pop in your details below and we will call you straight back!

Complete the details below to be sent further details on our Level 4:

By entering your contact details you agree to receive our marketing communications in line with our privacy policy

Register your details

By entering your contact details you agree to receive our marketing communications in line with our privacy policy