Dumbbell step-up Instructions Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of...
testingstrength trainingmetabolic conditioningpsychological constraintsThis column demonstrates the proper technique for the dumbbell box step-updoi:doi:10.1519/1533-4295(2006)28[54:IAAOTS]2.0.CO;2ZarbatanyBrian ChafikStrength & Conditioning Journal
Step-Ups - DumbbellMuscles Used Adductor Brevis Adductor Longus Adductor Magnus Biceps Femoris Erector Spinae External Obliques Gastrocnemius Gluteus Maximus Gluteus Medius Gluteus Minimus Gracilis Internal Obliques Multifidus Peroneus Brevis And Others......
The step-up is meant to challenge your leg strength,balance and coordination, and help you break a sweat along the way. It’s not necessarily a hipmobility exercise, but if you try to step up onto a surface that’s too high, that’s exactly what you’ll have to deal with. Advanced ...
Is There Any Dumbbell Step up Alternative? You can perform the walking lunge, the reverse lunge, the Bulgarian split squat or the deadlift, with dumbbells instead of the barbell. All of these are equally challenging exercises for your legs. ...
Side Step Up (Left only) (I’m using 16 lbs or 7.3 kg per hand) Dumbbell or Kettlebell Swing (I’m using 24 lbs or 10.9 kg total) Water Break Front Step (Right only) (I’m using 20 lbs or 9.1 kg per hand) Front Step (Left only) (I’m using 20 lbs or 9.1 kg...
ActivityDumbbell Workout Stand with your left side next to a step, bench or box, holding holding dumbbells at your sides at arm’s length, palms facing in. Place your left foot up on the step so that your left knee is bent about 90 degrees. ...
The main limitation of dumbbell work is that your grip strength and endurance tends to limit how many reps and sets you can do. You can mix inkettlebellstoo. One of my favorite stepup variations is the single-arm bottoms-up kettlebell stepup. It will smoke your arms and shoulders and th...
Dumbbell Front Raise Upright Row Group Three: 3 sets of 8 reps Plank Punch Out Plank Pulse Plank Pike I usually add on a bit more core work at the end including clam shells, bridge, leg raises, and some PT work for glutes. If you go through at a steady pace with little to no rest...
then get into plank with one hand on the step and the other on the dumbbell handle. Position your feet wider than normal for balance while keeping your head, hips and heels aligned. Brace your core as you row the weight up toward your flank, keeping your hips square. Lower to the start...