Fitness | Build Power & Speed with these 5 Dumbbell Moves
Unleash Your Riding Potential with Dumbbell Training
While riding a lot primarily builds endurance and technique, integrating strength training into your regimen is essential for enhancing power and speed, thereby boosting overall performance. Dumbbell exercises offer a versatile alternative to barbells, allowing riders to build essential muscle groups effectively, whether at home or in the gym.
Why Dumbbells? | Dumbbell exercises provide riders with a practical and efficient way to target specific muscle groups while offering the flexibility to train virtually anywhere. With the ability to adjust resistance levels easily, dumbbells facilitate progressive overload, essential for muscle growth and strength development.
Goblet Squats
How to Perform: Hold a dumbbell vertically against your chest, with both hands. Lower into a squat position, keeping your chest up and back straight, then push through your heels to return to standing.
Step Ups
How to Perform: Holding a dumbbell in each hand, step onto a raised platform with one foot, driving through your heel to lift your body up. Lower back down and repeat on the other side.
B-Stance Deadlifts
How to Perform: Stand with one foot positioned slightly behind the other, holding a dumbbell in one hand. Hinge at the hips to lower the dumbbell towards the ground while keeping your back straight. Return to standing and repeat.
Standing Shoulder Press
How to Perform: Hold a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower back down.
Dumbbell Rows
How to Perform: Hold a dumbbell in each hand, hinge at the hips, and let your arms hang towards the floor. Pull the dumbbells towards your torso, squeezing your shoulder blades together, then lower back down.
Quick Dumbbell Workout
- Goblet Squats: 4 sets of 10 reps
- Step Ups: 3 sets of 10 reps per side
- B-Stance Deadlifts: 3 sets of 10 reps per side
- Standing Shoulder Press: 3 sets of 10 reps
- Dumbbell Rows: 3 sets of 10 reps
Incorporate this dumbbell workout into your training routine 2-3 times a week to elevate your riding performance. Whether at home or in the gym, the versatility of dumbbell exercises offers riders an effective way to build strength and power, ensuring you’re ready to tackle any challenge. //
| WORDS: Leatitia Schonrock, aka @sheridesstrong |