Smart training with dumbbells.

Even though the firestorm on free weights vs. machines rages on, one undeniable fact continues to emerge from the ashes: Dumbbells (DBs) offer an effective, relatively safe, and very smart training mode across a broad range of applications.

One of the oldest and truest members of the free weight family, DBs (and their crude predecessors) have been used for centuries by everyone from the ancient Olympians, to the old-time strongmen, military personnel, weekend warriors, physical therapists, All-Star athletes, and middle-school physical education students.

Allow us to take a comprehensive look at the advantages of including DBs in the strength-training mix and to offer a few suggested routines and coaching points.

PERSPECTIVES ON DUMBBELLS

Due to their variety in shape, size, poundage, and handle circumference, DBs plug-in readily to strength programs for both genders at every level.

DBs are an excellent choice for young and/or novice trainees, as they offer many user-friendly components that steer clear of overwhelming a youngster's delicate learning curve. Adolescents just starting out with resistance training are often intimidated by large bars, weight plates, and machines--many of which are primarily designed for older trainees.

Not so with DBs.

Because they are "low-mass" by nature, DBs are great introductory pieces for a variety of movements that can be later performed with an Olympic bar or machine.

For all upper body movements and certain lower body exercises, DBs provide unilateral (single limb) overload, which provides an independent stimulus to each arm and shoulder and the muscular complexes that ballast the entire region.

This variable has weighty implications in identifying and ameliorating neuromuscular deficits and imbalances, as well as providing a host of rehabilitation options.

Athletic trainers and physical therapists make extensive use of DB's, due to their ease in handling, multipurpose advantages, and the ability to progress in 1-2.5 pound increments.

Strength and conditioning practitioners like the variety and free-weight "feel" that DBs offer in a unilateral fashion.

PUTTING DUMBBELLS TO WORK

DBs can be incorporated into the training regimen in numerous ways--either as the sole source of resistance for the day, or in conjunction with other free weight and/or machine exercises.

Following are some of our favorite DB exercises plus a few suggested routines:

Supine Bench Press (photo 1, finished position): Rates high on our athletes' "favorite" list as an adjunct to the barbell bench press.

[ILLUSTRATION OMITTED]

We teach the athletes to lower the weight to a point slightly above the mid-line of the chest region with enough control to balance the load and assist with efficient muscle fiber recruitment. The DBs can then be pressed upward with as much force as necessary without compromising technique or losing control.

Just as with the barbell bench press, this is basically a straight-line movement on both the descent and press phases.

Suggested Routine:

One of our favorite routines is the basic 10/8/6/4 pyramid, using the same weight for all four sets. This can be accomplished with a high degree of intensity whenever a weight requiring an all-out effort is chosen for the first set. In other words, reps 8-10 should be difficult, yet manageable.

Obviously, a few trial-and-error sets may be necessary to determine a workable weight. Approximately two minutes can be taken between sets for recovery. Once the trainee can perform 12 or more reps on the first set, he can proceed to heavier DBs.

Incline Press (photo 2, finished position):

This movement puts a little more emphasis on the shoulder complex than the supine bench, while still stimulating the chest and triceps musculature.

[ILLUSTRATION OMITTED]

From the extended position, the athlete must lower the DBs to point slightly above the shoulders, and then press upward and slightly toward the head.

Suggested Routine:

As a change-up routine, you might consider incorporating a "push/pull" arrangement with the incline press and the bent-over-row (photo 9). One way to do this is by alternating the movements for sets of 10/8/6 each.

For example: A set of incline presses for 10 reps, followed immediately by a set of bent-over-rows for 10 reps (both sides). After a two-minute respite, the cycle can be repeated for the sets of eight and six in the same fashion.

Seated Shoulder Press (photo 3, finished position):

This is a great multi-joint movement for shoulder complexes, triceps, and several other upper torso muscular segments.

[ILLUSTRATION OMITTED]

From the extended position, lower the DB's with control to slightly above the shoulders and then extend the arms in a relatively straight-line path to a position above the head.

Suggested Routine:

We like to combine the front raise (photo 6), lateral raise (photo 7), rear-deltoid raise (photo 8), and the seated shoulder press in a 4x4 routine. This is a grueling shoulder workout that requires all four of these movements to be done in succession in the following order: Front raise, to lateral raise, to rear-deltoid raise, and finally to the seated shoulder press.

Four total sets of each are performed in a 10/8/6/4 pyramid fashion, as described earlier.

Each cycle (i.e., rep assignment) is performed with a short respite of one minute between exercises. A two-minute recovery is allotted before the next cycle. (Check the Oct., '05 issue for a detailed description and more routine tips for the 4x4 concept.)

Note: A coaching point for the supine, incline, and seated shoulder presses: Avoid a complete lockout at the top position in order to create and maintain tension in the working musculature.

Hammer Curl (photo 4, mid-range position to Standing Shoulder Press, photo 5, finished position):

On occasion, we combine these two movements into one exercise. The hammer curl flows nicely into what would normally be the mid-range position of the shoulder press, making for an easy transition into the pressing phase.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

After curling the DBs, pause momentarily in order to position them closer to your shoulders, and then execute the basic shoulder press. Return the DBs with control to the shoulder region, and then to the start of the hammer curl.

Suggested Routine:

Try rotating this combo exercise with the bent-over-row (photo 9) and the supine bench press. This would amount to a "3x3" routine (three sets of three exercises), and looks like this: Hammer curl/standing shoulder press, to bent-over-row, to supine bench press--all performed for 10 reps.

Take about one minute between exercises, and two minutes after the supine bench press set. Repeat the sequence for eight reps per exercise, and finally for six reps per exercise.

Front Raise (photo 6, mid-range position):

This is an excellent isolation movement for the superficial anterior shoulder region, plus some important deeper tissue.

[ILLUSTRATION OMITTED]

Raise the DBs forward with straight arms from mid-thigh to a position slightly above parallel to the floor, pause momentarily, and then return with control to the starting position.

Palm position can be either down or neutral (facing inward) for variety.

Lateral Raise (photo 7, mid-range position):

This movement calls on the medial shoulder musculature, again in an isolated fashion. Some rotator cuff tissue is also stimulated, thus heightening its relevance in the training scripts.

[ILLUSTRATION OMITTED]

Raise the DB's from the side with straight arms to a position slightly above parallel to the floor, pause briefly, and then return with control to the starting position.

Rear-Deltoid Raise (photo 8, mid-range position):

An important, though severely underused movement, the rear-deltoid exercise isolates the posterior shoulder region. This musculature is vital to shoulder and scapular stabilization. We like to have the athlete lie prone on a utility bench, set at approximately 30 degrees.

[ILLUSTRATION OMITTED]

Raise the DBs from the side of the bench to a position approximately parallel to the torso, pause briefly, and then return with control to the starting position.

Bent-Over-Row (photo 9, mid-range position):

As we've stated in past issues, rowing/pulling movements are often neglected (or totally omitted) in many of the scripts that coaches send to us for analysis. This rowing movement is easy to administer and one of the best you can execute.

[ILLUSTRATION OMITTED]

Support the off arm and leg to that side on a flat utility bench, pull the DB to a chest-level position and with a "high" elbow, pause briefly, and then return with control to the start.

Front Squat (photo 10, mid-range):

Hold the DBs with a neutral grip at shoulder level and execute a parallel squat with a flat back and "big" chest.

Lead with the shoulders and head and roll the hips forward when returning to the starting position. We like higher reps (15 and up) when squatting with DB's, which enables athletes to use a manageable weight.

[ILLUSTRATION OMITTED]

Dead Lift (photo 11, starting position):

Employ the same techniques given for the squat, with the obvious exception of the DB placement.

[ILLUSTRATION OMITTED]

It's important to maintain the proper posture with the normal lordotic curve in the low back and a big chest throughout the execution of the lift. Again, we prefer lighter weights and higher reps with this movement.

Lunges (photo 12, mid-range):

Holding the DBs at the side, step forward with one foot and squat to a parallel position with that leg. Keep the lead foot ahead of the knee and think in terms of "dropping the hips," which will produce a smooth, natural, 90-degree knee bend.

[ILLUSTRATION OMITTED]

Pause briefly in the parallel position and then push back off the front foot, which will transfer your weight to the back foot and starting position. Higher reps are recommended for this movement, as well.

FINAL REP

We suggest that you keep an open-mind regarding the wealth of equipment choices. Just about everything has something positive to offer and the current training landscape indicates that many new, exciting modes are on the horizon.

One thing that we can all count on is that DB's will continue to be ultrauseful, extremely dependable training tools.

And no one will ever accuse you of being a dummy when dumbbells are a staple in your strength-training program!

RELATED ARTICLE: TIP FROM THE TRENCHES

New weight control guidelines from the American Academy of Pediatrics (AAP).

A recent policy statement (December, 2005) by the AAP urges parents, coaches, and doctors to offer guidance to young athletes who may be at risk in engaging in unhealthy efforts to lose or gain weight.

The announcement was prompted--at least in part--by recent catastrophic events, such as the 1998 deaths of three collegiate wrestlers who may have used unwise and extremely unhealthy methods (e.g., over-exercising, wearing rubber suits, misusing saunas, and other activities that can produce severe dehydration) in order to "make weight."

Conversely, there are other sports wherein the athletes feel pressure to gain weight and thus resort to the potentially harmful and unregulated supplement industry and/or extremely dangerous anabolic steroids.

In its detailed policy, the AAP stresses that losing or gaining roughly more than one or two pounds per week may be deleterious. Its advocates state that coaches must be encouraged to endorse healthy weight management and avoid applying direct or subtle pressures that might lure their athletes into a myriad of unsafe practices.

The new statement provides recommendations to physicians, parents, coaches, and school administrators on specific issues such as binge-purge behavior, prevention and treatment of dehydration, body composition measurement, and physical exams for young athletes.

To obtain a copy of the entire policy statement, log on to www.aap.org. Ken Mannie ([e-mail])

By Ken Mannie, Head Strength/Conditioning Coach Michigan State University