AtA: So I’ve got these dumbbells, see

Posted May 19th, 2010 in Ask the Author and tagged , , , by Clint

I’ve got a pair of dumbbells, up to 7.5kg on each (or more like 15kg if you put all the weights onto one bar.) I’ve read the section about doing hip and shoulder pull and push exercise, and I was wondering if you could recommend any exercises I could do with those weights that involve the areas mentioned in the book?

Although you can certainly abuse physics to some extent by using unilateral movements such as split-squats, single-hand OH push or lawnmowers, honestly that’s just not enough weight. You’ll quickly outgrow it (if you haven’t already), and more importantly you won’t get the crucial loading-stimulus on your frame or spine that hoisting a heavier weight will do.

But this is a wide world full of heavy stuff. 50lb bags of pea gravel are $3USD at a hardware store, and an engineer bag will fit in any corner. Or if the engineer bag doesn’t suit you, make due with what’s around (I’ve done a full workout with a mini-fridge before). One guy I train with from time to time has a workout based around his wheel barrow. Fill it up with the shovel, leverage squats, walking deadlifts, press, etc. You can also use crates, kegs, just about anything you’ve got. And the more cumbersome and unwieldy, generally the less weight you need since leverage and torque works against you (which is the sort of physics you can abuse without cheating yourself out of the benefits).

I regularly receive inquiries along the lines of  ”Well, I already have [miscellaneous piece of equipment], how can I use that?” If it’s a piece of gimmicky equipment like an ab circle lounger antelope strider pro plus, don’t bother unless you have fun using it. If you enjoy it, go for it, but bear in mind that almost none of them will provide a high enough intensity to count as an Interval Exercise; you’ll still benefit from the General Movement but don’t expect it to fulfill your exercise requirements. If it’s a home gym setup with tracks or rails, you’re better off (and safer) doing free-standing lifts with a heavy object. Sell the machine, buy a canvas sack and some pea gravel, and spend the rest on meat.

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