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 circuits. 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 best results.

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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.

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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 

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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.

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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.

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

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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.

Please comment to let us know what you think 🙂

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

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See you soon for more S&C TV.

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