Dumbbell Strength Program | Session 4
Part 1
Every 3 min for 4 Rounds (12 min total):
Part 2
Every 3 min for 4 Rounds (12 min total):
Suggested Weight:
Men: 35-50# DBs
Women: 25-35# DBs
Coaches Notes
It's okay if the knee bends a little more than in a regular RDL with these. We are primarily going for glute activation on these, (you will feel in the hamstrings too) so pay attention as you are moving and make little adjustments as you go to make sure you are feeling it in the right place! 6 reps should take at least a minute for both the RDLs and the regular deadlifts. On The regular deadlifts, if the back is rounding or you are struggling with a full range of motion, try a sumo stance variation. The bent over rows will go a little faster, 12 reps should take about a minute, moving continuously. For the first two parts, you should be moving basically nonstop for about 2 minutes followed by no more than a minute of rest in each set.
—Supported Single Leg RDL
These are single leg RDLs with your back foot supported by a bench, step, or stack of plates. The height should be slightly lower than what you would use for a split squat if possible. The back foot is used mostly for balance, the work should be performed by the front leg. Holding a dumbbell in each hand with a slight bend in the front knee, hinge forward keeping a long spine until the hands go just below the knees. Keep your belly tight the whole time. Drive through the front heel and slowly raise your chest back to an upright torso.
Lower for at least 3 seconds, pause in the bottom, raise for at least 3 seconds, pause in the top position but keep the front leg engaged.
—Dumbbell Deadlift
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom. Make sure that in the set up position, the shoulders are higher than the hips every time, so bend those knees!
—Alternating Bent Over Row
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. These are to be performed very slowly, so there should be absolutely no momentum or assistance from the hips.
If your back is really lighting up and engaging the belly more is not helping, go with 6 supported single arm bent over rows on each side.