Dumbbell and kettlebell exercises are great options for any workout. But even with the best kettlebells or dumbbells, unless you know how to use your kit effectively, there’s not much point.

That’s why I’ve devised this full-body workout, which features a range of dumbbell and kettlebell exercises. It will allow you to get the most out of each piece of equipment while working every muscle in your body.

Exercises in this dumbbell and kettlebell workout

1a. Single-arm dumbbell press 
1b. Single-arm gorilla row
1c. Frontal plane lunge 
2a. Kettlebell sumo deadlift 
2b. Kettlebell squat to high pull 
2c. Banded push-up
3a. Split squat
3b. Suitcase Romanian deadlift
3c. Kettlebell beast drag

1a. Single-arm dumbbell press 

Why I like it: The single-arm dumbbell press will work your shoulders and challenge your core more than regular dumbbell presses. It’ll help iron out any strength imbalances too.

• From a half-kneeling position, create tension through your trunk and press the dumbbell overhead
• Aim to finish with your elbow against your ear and control the eccentric (lowering) phase of each rep

1b. Single-arm gorilla row

Why I like it: I love the single-arm gorilla row, which targets everything from your back and hamstrings to your core, lats and shoulders. You’ll also be working things like grip strength and scapular mobility as well.

• From a hinge position, pull the weight up with one arm while maintaining square hips 
• Reset each rep by touching the weight on the floor

1c. Frontal plane lunge 

Why I like it: We perform forward and reverse lunges all the time, but often overlook the lateral plane of motion. This will work glutes, quads and hamstrings and, as it works one side of your body at a time, can help fix those difficult muscle imbalances.

• From a standing position, step out into a lateral lunge 
• Control the eccentric portion of the rep and ensure the unloaded leg stays straight
• From the bottom of the rep, return all the way back up to standing

2a. Kettlebell sumo deadlift 

Why I like it: If you want to work your posterior chain, the kettlebell sumo deadlift is the way to go. Glutes, quads and hamstrings all get some attention too.

• Set your stance wider than hip-width apart
• From here, perform your deadlift
• At the top, ensure you fully extend the hips and knees
• Reset each rep

2b. Kettlebell squat to high pull 

Why I like it: This is one of my favorites as you get two great moves for the price of one. Shoulders, glutes and quads will feel the burn as you improve explosive power and athletic endurance.

• From a squat position with the kettlebell in a low cradle hold, explode upwards
• When the hips are extended, pull the kettlebell up to chest height, focusing on high elbows
• Repeat in a cyclical manor

2c. Banded push-up

Why I like it: Using a band creates an additional challenge to the humble push-up. No matter what strength resistance band you use, your chest, triceps and delts will feel it more than usual, and stability and balance will be challenged and improved.

• Cross the band behind your back so that each elbow sits between the band
• Using the band as resistance, perform regular press-ups
• Focus on locking out the arms at the top of each rep and keeping your hips level with your shoulders

3a. Split squat

Why I like it: Most people have one leg stronger than the other so the split squat is a great way to work each leg independently and equally. It’s also the perfect move to master if you’re looking to go on to do Bulgarian split squats.

• From a split stance, load over your front leg and drive your knee over your toe, keeping your heel on the floor
• Lean forward into the movement and imagine trying to match your torso angle to your shin angle
• Execute with a controlled tempo

3b. Suitcase Romanian deadlift

Why I like it: This is a really useful corrective move, to sort out things like hip tracking and improving anti-rotational core strength. It’s good for emphasizing the hamstrings and working on your grip strength too.

• Hold the kettlebell slightly away from one side of your hip
• Perform each rep as a single rep with a small reset on the floor
• Don’t allow rotation through the hips or torso

3c. Kettlebell beast drag

Why I like it: A challenging variation on the plank kettlebell drag, bending the knees means more imbalance for you to counter, creating more work for your core, shoulders, abs and obliques.

• From a table-top position (on your hands and knees), hover your knees around an inch off the floor
• Maintain square hips and shoulders
• With each rep, drag the kettlebell from outside one hand, across to the other

Be sure to cool down and stretch after completing this dumbbell and kettlebell workout.

Related content:

• Full-body kettlebell workout
• Different types of kettlebell
• Best kettlebell exercises

If you’re in need of a kettlebell, we recommend trying the JaxJox KettlebellConnect 2.0, which features a range of weights in one adjustable unit.

The post This dumbbell and kettlebell workout can pack on full-body muscle appeared first on Men's Fitness.

I’m a huge fan of dumbbells for developing stability as well as strength, since they require the body to stabilise and control more directions of load as opposed to, say, a barbell or machine. So if you’re looking for a seriously tough and highly effective dumbbell-only leg workout, grab a pair of dumbbells and get ready to go to work.

When training your lower body, I don’t think you can go wrong with a full serving of hip- and knee-dominant movements, with some isolation exercises to finish. When you select your weights for each exercise, use one to two sets to familiarise yourself with the pattern and load placement to ensure you get the most out of your working sets.

Don’t shy away from intensity; the working sets should be tough. Select the right weight for you so you can balance intensity with movement proficiency.

The added benefit of this workout is that it’s space-efficient. If it’s leg day but the gym’s packed out, keep this dumbbell-only leg workout in your back pocket, because all it requires is a patch of floor and some suitably heavy weights.

These are the exercises you’ll be doing

Warm-up
2 rounds of the following:

• Heels-elevated dumbbell goblet squat x 5
• Weighted side plank x 30 secs

Strength block 1
3 sets of the following:

• Dumbbell goblet squat x 12-15

Strength block 2
3 rounds of the following:

• Dumbbell Romanian deadlift (RDL) x 8
• Dumbbell walking lunge x 12

Hypertrophy block
3 rounds of the following:

• Dumbbell single-leg RDL x 8
• Hanging weighted knee raise x 8-12
• Dumbbell bent-knee calf raise x 12-15

Ready to light up your legs? Here’s how to do the workout

Warm-up

1. Heels-elevated dumbbell goblet squat 

Elevating your heels allows you to sink deeper into the squat, giving a more extensive range of motion. I really like this movement as a means of firing up the quads before the main workout begins.

• Elevate your heels on a couple of weight plates positioned on the floor, with feet shoulder-width apart
• Hold the dumbbell about three inches away from your sternum. This will allow you to counterbalance and create a nice upright torso and knees-forward squat position
• Perform as an eccentric movement, with a tempo of 3 seconds down, 2 seconds pause and 2 seconds up

2. Weighted side plank

I always incorporate some core work into my workouts, and the additional resistance here will challenge your stability and balance. That’s good news when it comes to strengthening the muscles that support your spine. You only need a light weight, though!

• Place the dumbbell on your top hip and focus on pushing your hips laterally away from the floor. This will get your hip abductors and lateral core working hard, which are key contributors to lower-body performance
• Drive your elbow into the floor and down towards your foot position to create tension

Complete 2 rounds of the above exercises.

Strength block 1

3. Dumbbell goblet squat

I like how functional goblet squats are: getting good at picking the weight up off the floor and squatting with it will only benefit you in day-to-day life. Keeping your torso upright also works your core some more, after the weighted side planks.

• Hold a dumbbell close to your chest with both hands, keeping your elbows pointing down
• Stand with your feet shoulder-width apart and toes slightly turned out, maintaining a straight back and engaged core
• Bend at the knees and hinge at the hips, keeping your chest up and heels on the ground, to squat down until your hips are below parallel
• Push through your heels to return to the starting position, squeezing your glutes at the top
• Target 40-50% of your bodyweight – these should be working sets at a rate of perceived exertion (RPE) of 8

Strength block 2

4. Dumbbell Romanian deadlift (RDL)

I often programme dumbbell RDLs over the barbell variety, particularly for less seasoned gym-goers, because some people find that the dumbbell variation puts less strain on the lower back and allows for a more natural movement pattern.

• Begin by holding a pair of dumbbells in front of your thighs with an overhand grip, standing with your feet hip-width apart and knees slightly bent
• Keeping your back straight, hinge at the hips and lower the dumbbells towards the ground by pushing your hips back, maintaining a slight bend in your knees
• Lower the dumbbells until you feel a stretch in your hamstrings, keeping them close to your body. Then, engage your hamstrings and glutes to return to the starting position by driving your hips forward. 
• Keep your core tight throughout the movement to stabilise your spine
• Execute these with a 2-second pause at the bottom of each rep
• Think about pushing your hips back while keeping your sternum over your midfoot

5. Dumbbell walking lunge

This is another favorite functional exercise of mine. Not only do these replicate natural movement patterns, but they also challenge balance and proprioception. Equally, use a heavy enough weight and these will seriously elevate your heart rate for an aerobic fitness benefit.

• Begin by holding a dumbbell in each hand, standing tall with your feet hip-width apart
• Take a large step forward with one foot, lowering your body towards the ground by bending both knees until your back knee lightly brushes the floor and your front thigh is parallel to the ground
• Push through the heel of your front foot to return to a standing position, bringing your back foot forward to meet the front foot 
• Repeat the movement with the opposite leg, alternating legs with each step to perform walking lunges
• Keep your core engaged and maintain an upright posture throughout 
• Target a weight increase between rounds and use straps if grip becomes the limiting factor – especially after the RDLs

Complete 3 rounds of the above exercises.

Hypertrophy block

6. Dumbbell single-leg RDL

After the regular RDLs, the single-leg variety will obviously target each leg individually. That’s worthwhile, because it’s going to help to address any muscular imbalances and develop strength in each leg separately. I also like how these work the hips and will help you hone your hip hinge.

• Begin by holding a dumbbell in one outside your leading leg, with the other hand holding onto a rack or similar sturdy object 
• Keeping your back straight and core engaged, hinge forward at the hips while simultaneously lifting your non-supporting leg behind you, creating a straight line from your head to your lifted heel
• Lower the dumbbell towards the ground while maintaining a slight bend in the knee of your supporting leg, feeling a stretch in your hamstring. Then, engage your hamstring and glutes to return to the starting position, driving your hips forward and bringing your lifted leg back down
• Take a 2-second tempo on the way down, pause for 2 at the bottom of the movement, then drive back up

7. Hanging weighted knee raise

This is an exercise I love to hate. It’s brutal, but highly effective at working the lower abdominals, particularly the rectus abdominis. Your grip strength will also improve, and the weighted element allows for an easy means of progressive overload.

• Hang from a pull-up bar with an overhand grip, allowing your body to fully extend and keeping your legs straight
• Hold a light dumbbell securely between your feet
• Engage your core and bend your knees, raising them towards your chest while keeping your upper body stationary
• Pause briefly at the top of the movement, then slowly lower your legs back down to the starting position
• Aim for 10% of your bodyweight. If that’s too challenging to get the desired range of motion (pictured), do the movement without the dumbbell

8. Dumbbell bent-knee calf raise

Calves are notoriously stubborn muscles to grow. I like bent-knee raises because they really isolate the calf muscles, allowing for focused, targeted strengthening without the involvement of other muscle groups.

• Sit on a bench or chair with your feet flat on the ground and a dumbbell placed securely on your thigh
• Keeping your knee bent at a 90-degree angle, raise your heel as high as possible by pressing through the ball of your feet, contracting your calf at the top of the movement
• Lower your heel back down to the start with control 
• Place a big emphasis on the eccentric phase, lowering for 3 seconds, then pausing for 2 at the top of the movement

Complete 3 rounds of the above exercises.

Follow this up with my favourite stretching exercises to avoid any post-workout muscle soreness. And if you’re in need of a set of dumbbells, check out the cut-price deal below.

The post This dumbbell-only leg workout is my go-to session for busy gyms appeared first on Men's Fitness.

If you’re interested in functional strength, you should be doing a style of Strongman workout like this regularly.

Training modalities seem to have evolved into completely separate entities and disciplines when, in reality, they all rely on the same thing: the body’s ability to create tension, produce force and hold structural integrity when doing so. 

Powerlifting, bodybuilding, functional fitness and Strongman all have crossover. You are moving load through space.

Strongman is nothing new, but it is highly effective. Lifting odd objects, carries, sled work, throwing and big compound movements are all actions the body is designed to do. The equipment may not be in your local gym, but you will almost always have access to heavy load – which means you’re 90% of the way there. If your gym doesn’t have a sandbag, grab a heavy dumbbell. If it doesn’t have med balls, work through an American kettlebell Swing; you can always mimic the pattern and desired intensity.

These three blocks are intended to be hard efforts at an eight or a nine out of ten in rate of perceived exertion (RPE). They incorporate fundamental patterns and intensities from the impressive sport of Strongman – albeit at entry level. If you try these movements and are patient with both the technical execution and load progression, you will be a better athlete for it. 

How to do this Strongman workout

• Perform each of these workout blocks as six-minute AMRAPs (as many rounds as possible)
• So set your timer to six minutes and work through as many rounds of the exercises as you can
• At the end of the six minutes, rest for four minutes, then move onto the next six-minute block

Block 1: Functional

1. Sandbag clean

Reps: 3
Rest: Minimal

• Stand with feet shoulder-width apart, sandbag on the ground
• Squat, grab the sandbag, and keep your chest up
• Explosively lift, extending hips and knees
• Rotate elbows under the sandbag, catching it at chest height
• Stand up fully with the sandbag secure at shoulder level
• Lower the sandbag back to the ground with control

Coaching cues:

• Ensure you start from a hinge position to avoid taking the strain in your lower back.
• Keep the bag close to your body throughout – the further away from your centre of mass, the harder it will be.

2. Sandbag squat

Reps: 5
Rest: Minimal

• Hug the sandbag close to your chest (use the above method to lift the sandbag up)
• Inhale and brace your core
• Lower your body by pushing your hips back and bending your knees
• Keep your chest up and back straight throughout the movement
• Squat down until your thighs are at least parallel to the ground
• Drive through your heels to stand up

Coaching cues:

• If your ankle mobility requires, place a wedge under your heels to perform the squat.
• Do not let your knees cave inwards.

3. Sandbag carry

Distance: 20-30m
Rest: Minimal before repeating exercise 1

• Hug the sandbag close to your chest and, with a tight grip, walk 20-30m, keeping an upright torso
• Walk forward with controlled, deliberate steps
• Keep your head up and look straight ahead

Coaching cues:

• Hold the sandbag on your chest so it sits under your chin – don’t let it slip down as you walk.
• Keep your core engaged to protect your lower back.

Block 2: Strength

4. Barbell strict press

Reps: 3
Rest: Minimal

• Stand with feet shoulder-width apart and grip the barbell slightly wider than shoulder-width
• Unrack the barbell at chest level, engaging your core
• Press the barbell overhead by extending your arms fully
• Bring your head slightly forward as you lock out at the top
• Lower the barbell back to chest level with control

Coaching cues:

• Include a couple of build sets to work up to your target weight. 
• Tighten your core to prevent arching your back.

5. Farmer’s carry

Distance: 30m
Rest: Minimal before repeating exercise 4

• Carry heavy load and walk 30m, moving fast and aggressively
• As loads get heavier, you will need to think about your steps – too long and you’ll lose tension and stability, too short (for you) and you’ll end up falling over your feet
• Practice with build-up rounds before your working sets

Coaching cues:

• If grip is the limiting factor, you may want to use straps.
• Stand tall with shoulders back and chest up.

Block 3: Power

6. Barbell deadlift

Reps: 3
Rest: Minimal

• Stand with feet hip-width apart, barbell over your mid-foot
• Bend at the hips and knees, and grip the barbell just outside your knees
• Keep your back straight, chest up, and shoulders slightly in front of the bar
• Drive through your heels, extending your hips and knees simultaneously
• Stand up straight, hips fully extended, shoulders back
• Reverse the movement, keeping the bar close to your body, lowering it to the ground with control

Coaching cues:

• To help create tension through the lift, exhale powerfully as you lift the bar. 
• As you lift, focus on pushing through your heels to activate your glutes and hamstrings.

7. Medicine ball scoop throw

Reps: 3
Rest: Minimal before repeating exercise 6

• Stand with feet shoulder-width apart, holding the medicine ball
• Squat down and scoop the ball between your legs
• Stand up explosively and release the ball at chest height, throwing it up as high as you can
• Bend your knees to catch the descending ball

Coaching cues:

• Focus on speed and power, targeting maximal effort each rep.

The post Forge Functional Strength With This Strongman Workout appeared first on Men's Fitness.

Grab your best adjustable dumbbell or dumbbell set and get ready to target your back with these recommended exercises from PT Harvey Lawton.

“The best dumbbell back exercises for you will be very individual,” says Lawton. “That’s because certain movements and exercises will suit one person far better than another due to their biomechanics and other structural presentations.

“But in general the best dumbbell moves for a stronger back are those that recruit the full back and kinetic chain into the movement – think larger, compound movements that rely on strength, stability and mobility at various joints and muscles. These include the hinge pattern, anteriorly (front) loaded movements e.g a Zercher or goblet, drags and carries. Additionally, movements that effectively isolate muscle groups within the back – such as the lats or rear delts – can be hit hard with the single-arm row. Subtle positional changes to the row will also help bias different muscles in the back too.

“Training with dumbbells or free weights provides higher levels of learning for the body, with greater integration of the body’s stabilising systems. On the flip side, machine-based exercises also provide high levels of external stability allowing for higher levels of output from the joints or muscles. On a machine less energy is spent trying to stabilise or react to different forces or stimuli. A big athletic back relies on both fields of play – not just one. My advice is therefore to implement a variety of movements that both integrate and isolate, and watch the muscle pack on!”

What are the best dumbbell exercises for back workouts?

The best dumbbell exercises for a stronger back are those that recruit the full back and kinetic chain – especially larger, compound movements that rely on strength, stability and mobility at various joints and muscles. Here are 13 of the most effective:

• Dumbbell bent-over row
• Dumbbell reverse-grip bent-over row
• Single-arm dumbbell row
• Single-arm dumbbell gorilla row 
• Single-arm supported dumbbell row
• Dumbbell reverse flye 
• Dumbbell renegade row 
• Dumbbell deadlift
• Dumbbell pullover 
• Dumbbell shrug
• Dumbbell swing
• Single-arm dumbbell clean
• Dumbbell snatch 

Keep reading for full instructions on how to perform the best dumbbell exercises for back workouts…

1. Dumbbell bent-over row

The dumbbell bent-over row is one of the best dumbbell exercises for targeting your entire back, while also working your core, biceps and shoulders – it’s a great addition to any dumbbell shoulder workout.

How to do the dumbbell bent-over row:

• Using dumbbells involves the same target muscles as the barbell variety, while preventing the stronger side of your body doing more than its share of the work.
• Start with your core braced, your back straight and your shoulder blades retracted.
• Bend your knees slightly and lean forwards from the hips.
• Let the weights hang at knee level.
• Pull the dumbbells up to your lower sternum, retracting your shoulder blades to allow the weights to come up to your hips, then lower slowly to the start.

2. Dumbbell reverse-grip bent-over row

This variation puts extra emphasis on your biceps, making it ideal for adding extra arm size – and adding to your dumbbell arm workouts – while you work your back.

How to do the dumbbell reverse-grip bent-over row:

• Stand with your core braced, your back straight and your shoulder blades retracted, holding a set of dumbbells with your palms facing away from you, then bend your knees slightly and lean forwards from the hips.
• Pull the dumbbells up to just below chest level.
• Pause, then lower under control. 

3. Single-arm dumbbell row

The single-arm dumbbell row allows you to go heavy while working both sides of your back and each arm individually for big muscle benefits – one of the best dumbbell back exercises. 

How to do the single-arm dumbbell row:

• Place your right knee and right hand flat on a bench (or support your right arm on your right knee, leg slightly bent), with your left leg slightly bent and pushed out behind you
• Hold a dumbbell in your left hand with your arm hanging straight down.
• With a natural arch in your back and core braced, lift the weight towards your hip, leading with the elbow.
• Pause at the top before returning to the start. 
• Repeat on the other side.

4. Single-arm dumbbell gorilla row 

This exercise builds strength through the middle and upper back, lats and shoulders while enhancing scapular mobility, plus thoracic and abdominal stability. As well as working your upper back, lower back and biceps, this variation also works your oblique or waist muscles.

How to do the single-arm dumbbell gorilla row:

• Place your dumbbell on the floor, standing just behind it and to one side
• Bend your knees slightly, hinge forward from your hips and reach down and grasp the dumbbell.
• Brace your core and make sure your lower back is slightly arched and not rounded.
• Row the weight up and back toward your hip. Lead with your elbow and keep your wrist straight. Make sure your hips and shoulders remain level and don’t twist.
• Lower the weight back to the floor and repeat.
• On completing your set, repeat on the other side.

5. Single-arm supported dumbbell row

One of the best dumbbell back exercises, this isolation move works one side of your body at a time, allowing you to shift more weight as you focus on one arm. Do it with strict form to build muscle, or up the weight and ‘cheat’ the move for high reps to build a grip of steel.

How to do the single-arm supported dumbbell row:

• Set up with one knee resting on a bench and the other foot on the floor, leaning forwards slightly and holding a dumbbell in one hand.
• Row the dumbbell up – focusing on pulling it to your hip, not your side.
• Feel the squeeze, then lower with control.

6. Dumbbell reverse flye 

Keeping a slight bend in your elbows as you raise your arms to the sides also works your shoulders as well as upper back and core.

How to do the dumbbell reverse flye:

• Holding a pair of dumbbells, and with your feet shoulder-width apart, bend forward at your hips until your torso is nearly parallel to the floor. 
• Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
• Then, keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don’t change the bend in your elbows. 
• Pause, then slowly return to the starting position.

7. Dumbbell renegade row 

Renegade rows are full-body exercises that activate core muscles such as the obliques, back muscles like the rhomboids, and arm muscles including the triceps. With proper form, renegade rows are one of the best dumbbell back exercises for developing upper body strength while also improving balance and stabilisation.

How to do the dumbbell renegade row:

• Start in a press-up position with your feet shoulder-width apart and a dumbbell in each hand.
• Brace your core to keep your hips static and do a single-arm row, drawing the weight towards your armpit.
• Alternate sides with each rep.

8. Dumbbell deadlift

Dumbbell deadlifts primarily work the glutes and the lower back. They also activate the quads, hamstrings, adductors, trapezius and forearm flexors.

How to do the dumbbell deadlift:

• Hold a dumbbell in each hand and stand with your feet about hip-width apart.
• Inhale and lightly brace your core.
• Lower the dumbbells close to the floor by leaning forward and bending your knees.
• Reverse the movement and return to a standing position. Exhale on the way up.

9. Dumbbell pullover 

One of the best dumbbell back exercises, the dumbbell pullover fully engages your lats from start to finish. As a bonus, your core will also have to work hard to keep your torso stable, making it a great addition to any dumbbell core workout.

How to do the dumbbell pullover:

• First, place a dumbbell upright on one end of a bench.
• Position your upper back side on to the bench.
• Plant your feet and raise your backside up.
• Now, grab the dumbbell with both hands and press it over your head.
• As you look up to the ceiling, slowly lower the weight behind your head, maintaining a slight bend in your elbows.
• When you feel a nice big stretch, reverse the movement, then repeat.

10. Dumbbell shrug

Build big, strong traps with the dumbbell shrug – the limited range of motion means you can lift heavy as long as you keep to strict form.

How to do the dumbbell shrug:

• You can do barbell shrugs, but using dumbbells allows you to keep your hands by your sides for increased comfort, while also working each side of your upper back individually.
• To start, hold heavy dumbbells by your sides.
• Keeping your core braced, chest up and a natural arch in your back, shrug your shoulders up towards your ears, keeping your arms straight.
• Hold at the top briefly then lower the weights back to the start position.

11. Dumbbell swing

Swings work your entire posterior chain (the muscles down the back of your body), building strength while also torching through calories, making them one of the best dumbbell back exercises.

How to do the dumbbell swing:

• Stand tall with a pair of dumbbells in your hands.
• Hinge from the hips and let the dumbbells fall between your legs – keeping your eyes on the weights at all times.
• Now ‘snap’ your hips to explosively drive the dumbbells up to around chest height, before repeating the movement.

12. Single-arm dumbbell clean

The single-arm dumbbell clean is a full-body movement that builds power and coordination, as well as the stabilising strength of your lower back.

How to do the single-arm dumbbell clean:

• Begin holding a dumbbell in one hand.
• Lower it the floor with a slight bend in your legs.
• Press your heels into the floor and extend through your legs to stand.
• As you do so, pull your upper body under the dumbbell and bring your elbow forward.
• You should finish in a quarter squat with the dumbbell on your shoulder, before standing tall.
• Reverse and repeat.

13. Dumbbell snatch 

One of the most explosive dumbbell back exercises, the dumbbell snatch works every muscle in your body for the best results. Plus, when comparing the dumbbell vs barbell versions of this exercise, the dumbbell option is more beginner-friendly.

How to do the dumbbell snatch:

• First, begin holding a dumbbell in one hand.
• Then, lower it the floor with a slight bend in your legs.
• Next, drive your heels into the floor and stand explosively.
• As you do so, pull your upper body under the dumbbell, but unlike the clean this time you’re going to allow the weight to continue its upwards momentum all the way overhead. (You need your legs and hips to be doing the work, not your arm.)
• As the dumbbell passes head height, drop under it and ‘catch’ it with a locked arm as you drop into a quarter squat.
• Stand, compose yourself and repeat.

Related content:

• Home dumbbell HIIT workout
• Dumbbell-only leg workout
• Dumbbell chest and core workout

The post Best Dumbbell Exercises For Back Workouts appeared first on Men's Fitness.

A strong cardiovascular system will allow for greater levels of training intensity, aid recovery and offer substantial benefits across your health, strength, performance and aesthetics.

But cardio is not black or white. You don’t have to be in a gym or have access to a certain machine to do ‘cardio’. That is the real beauty of it.

A cardiovascular stimulus is one that requires the body to create and expend energy for a given period of time. That can be done through lifting weights, bodyweight movements, going cycling or out for a run – to give just a few examples.

Developing your cardiovascular fitness really comes down to how often you expose your body and system to said stimulus. So if running doesn’t work for you, that’s fine. All you need to do is follow some core cardio principles…

1. Movement

To create a cardiovascular stimulus, use loaded or unloaded movements that surround the bodies primal patterns. These include lunges, carries, sled push/drag, crawling, press-ups, pull-ups and everything in-between.

2. Duration

Prolonged durations of exercise will generally require lower levels of intensity, which will have a highly beneficial effect on your aerobic system.

Zone 2 (heart rate) movement, or movement at a lower intensity, will create positive adaptation to your body’s aerobic system. Walking, cycling, sled work, crawling and other forms of lower impact cyclical movement all offer a great opportunity to hit your cardio base.

What about full-send cardio? Performing high-intensity intervals all the time may in fact cause more harm than good in terms of cortisol release and muscular fatigue.

While there is of course a time and a place for all-out zone 4-5 work, it shouldn’t be your sole focus when looking to build your base fitness.

3. Application

How many times per week should you be doing ‘cardio’? The answer is that there are no rules here.

Cardio does NOT ‘kill your gains’, therefore a great introduction could be two to three sessions per week around your current strength training.

Remember, the body cannot recognise the difference between a cross-trainer or a sled. It will, however, react to the stimulus provided, the demands required to perform what you ask of it, and the intensity at which you execute the workout.

Regular exposure to cardio will create lasting change and will certainly increase your fitness, in turn increasing your ability to perform and recover.

TRY THESE CARDIO WORKOUTS

Longer, continuous efforts 

15-min AMRAP

1a. 20m x Sled push
1b. 20m x Sled drag
1c. 20m x Suitcase carry R+L (target 25-35% bodyweight)

30-min cardio

• Run, bike, row, SkiErg, swim – the choice is yours.
• Whatever your preference, lock the effort in to 65-75% max heart rate. 

Intervals

3 mins work/2 mins rest

1a. 6 x Front rack reverse lunge R+L
1b. 12 x Kettlebell swing
1c. 6 x Burpee

• Perform as many rounds as you can with the three-minute work window, then rest for two minutes.
• Complete 3-5 rounds (15-25 minutes total).

500m row

• Perform at 85-95% of max heart rate.
• Complete 8-12 rounds with two minutes rest in-between.

The Movement Blueprint’s TRAIN and PERFORM programmes can help you effectively incorporate cardio training to build strength and fitness simultaneously. Visit themovementblueprint.co to find out more.

The post How To Improve Aerobic Fitness – Tips & Workouts appeared first on Men's Fitness.

Need a pair of dumbbells? Discover our pick of the best dumbbells for home workouts

There is no denying that one of the main drivers for people stepping into the gym and putting in the work is aligned with some form of body-composition goal. But fat loss is not an either/or. It also isn’t a by-product that will just ‘happen’ simply by going to the gym.

While this isn’t an article about nutrition, the fundamental principle of fat loss comes down to food and energy balance. The elements you can control in the gym, however, are the training and stimulus that you expose your body to. That is what we will dive into here.

Optimising your training to burn body fat will require a certain shift: a shift to fill your sessions with more work – namely, strength training. More work means greater metabolic stress on your body, requiring higher levels of effort and, in turn, utilising more glycogen (fuel).

Giving focus to each of the following areas within your strength training, alongside an optimal intake of high-quality foods, will not only support your desired goal to burn body fat, but will also see you unlock new levels of performance and aesthetics.

Increase your volume

This can be achieved either through the load you lift or by favouring higher rep ranges/density-based sessions (EDT = escalating density training, or GVT = German volume training).

These are great ways to keep stimulus high. Alongside the correct nutritional intake, it will also help to support excess fat loss.

Escalating density training involves completing as many reps as possible within a given time frame (usually 15 to 20 minutes), with strength and hypertrophy being the main aims. The most popular method is to combine two antagonistic exercises – pull-ups and lunges, say – and complete 6-8 reps of each in a superset format. Rest for 45-60 seconds after each superset and see how many reps you can manage within the time period. Progress is easily measured, because the next time you train you simply shoot for more total reps.

GVT is another high-volume protocol, which essentially involves 10 sets of 10 reps, with 60-second rests. Like EDT, you can combine antagonistic exercises in a superset format, or pick a big, compound lift – the squat, for instance – and shoot for 10 standalone sets of 10. To start, pick a weight you can manage 20 reps with, and stick with it for the full 10 sets.

Decrease your rest periods

You want a cardio stimulus? Here is a fail-safe way to get one. Decreasing your rest periods requires your body to utilise, optimise and prioritise fuel, oxygen delivery and effort to the working muscles.

If fat loss is the goal, whip up a sweat and stay sharp between your working sets!

Favour full-body or compound patterns

It is no secret that you will expend more energy (generally) during a lower-body training session than, say, an arms workout. That is because your lower body carries greater mass and therefore requires more energy to work.

That said, compound and multi-joint lifts also require the same stimulus. So, be sure to train the six key foundational movement patterns on repeat (lunge, hinge, squat, push, pull and carry).

Recover right

Recovery is one of the most untapped performance parameters. When we talk about recovery, we don’t mean the latest percussive massage gun.

Instead, we are referring to all the things that underpin your body’s readiness to perform – namely sleep, nutrition and hydration.

The better the quality of each of these components, the more your body will adapt, develop and regenerate. That will leave you ready to hit each training session hard, without going deeper into that physical stress pot.

Need help structuring your training? The Movement Blueprint TRAIN and PERFORM programmes will see you train with intent, burn fat and build strength month on month. Head over to themovementblueprint.co to find out more.

The post How To Burn Body Fat With Strength Training appeared first on Men's Fitness.