Dumbbell Training

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One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Now in Dumbbell Training, Second Edition, former NSCA Collegiate Strength and Conditioning Coach of the Year Allen Hedrick describes how to use dumbbells as a primary mode of training and shows how dumbbells can be an excellent alternative to traditional barbell workouts for just about anyone. Whether you are an athlete wanting to improve your sport performance or a fitness enthusiast wanting to improve upon your current exercise regime, you can use dumbbells to achieve your goals related to fitness, weight loss, increased muscle mass, or improved athletic performance. 
Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? sidebars offer interesting details and tips about the use of dumbbell exercises.
You’ll also find 66 ready-to-use programs that target your specific goals. Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling.
If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance.
Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

From the Publisher

Achieve fitness and sport performance goals with dumbbell training

One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Dumbbell Training, Second Edition, describes how to use dumbbells as a primary mode of training to achieve your goals related to fitness, weight loss, or increased muscle mass.

The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. You’ll also find 66 ready-to-use programs that target your specific goals related to fitness, weight loss, increased muscle mass, or improved athletic performance.

Sample content

Page 18, Introduction Cycle

The introduction cycle reacquaints the individuals with the demands of resistance training. The full number of repetitions in each set determines the intensity. Individuals select a resistance that allows them to complete the full number of repetitions in each set using good form, forcing them to use a moderate resistance. In some of the later cycles, the first set determines the intensity. The person selects a resistance he or she can lift for the full number of repetitions on the first set and perhaps the second set, but if the resistance is selected correctly, the person should not be able to complete the full number of repetitions in subsequent sets. The pace, or speed of movement, used during the introduction cycle is relatively slow; whereas, the rest periods between sets and exercises are fairly long.

Page 64, Decline Press

Instructions

1. Lie faceup on a decline exercise bench.

2. Hold the dumbbells laterally at chest height.

3. Simultaneously press both dumbbells up until both arms are fully extended directly above the shoulders.

4. Lower the dumbbells under control to the start position.

Common Errors

• Performing the movement too quickly, which reduces the amount of time the muscles are under tension, potentially decreasing the training effect.

• Using dumbbells that are too heavy results in the use of improper technique, such as lifting or lowering too quickly, improper body position, and reduced range of motion.

• Elevating the hips off the bench excessively arches the lower back.

• Limiting the range of motion reduces the training effect.

Page 47, Lateral Raise

Instructions

1. Hold the dumbbells at your sides with a slight bend at the elbow and the palms facing inward so that the dumbbells are resting against the top of the outside of the thighs.

2. Keeping the elbows slightly bent and without rocking at the torso, maintain a palms-down position and lift the dumbbells laterally to shoulder height.

3. Pause for a count of one and then lower the dumbbells under control to the start position.

Common Errors

• Performing the movement too quickly reduces the amount of time the muscles are under tension, potentially decreasing the training effect.

• Using dumbbells that are too heavy results in improper technique, such as lifting or lowering too quickly, excessive bending at the elbows, and reduced range of motion.

• Using a rocking motion at the torso to generate momentum and assist in the lifting action decreases the training effect on the target muscles. Do not rock your body to create momentum and make the exercise easier.

Publisher ‏ : ‎ Human Kinetics
Publication date ‏ : ‎ June 10, 2019
Edition ‏ : ‎ Second
Language ‏ : ‎ English
Print length ‏ : ‎ 296 pages
ISBN-10 ‏ : ‎ 1492587001
ISBN-13 ‏ : ‎ 978-1492587002
Item Weight ‏ : ‎ 1.4 pounds
Reading age ‏ : ‎ 18 years and up
Dimensions ‏ : ‎ 6.9 x 0.9 x 9.9 inches
Best Sellers Rank: #210,671 in Books (See Top 100 in Books) #195 in Weight Training (Books) #261 in Sports Training (Books)
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