Tag: Strength Training

Articles, Guest Articles, Strength Training February 21, 2023

Are Dumbbells Enough To Build Muscle?

Dumbbells are sufficient equipment to build strength and muscle mass if you know how to use them properly.

Many people find it challenging to workout because their schedules are too hectic, the gym is too far away, or for various reasons.

Thankfully, many people can exercise with the gym equipment they already own, which is most likely a set of dumbbells.

Quick Summary

Even though almost any heavy object can stimulate muscle building, dumbbells are the most widely used equipment because they were created specifically for this purpose.
Adjustable dumbbells are the ideal type to utilize while trying to gain muscle mass.
Your risk of heart attack, stroke, and cardiovascular disease will be reduced by utilizing dumbbells.

How Are Just Dumbbells Enough to Build Muscle?

Just dumbbells are enough to build muscle because they provide you with enough resistance, range of motion, and freedom of movement.

Although nearly any heavy object can increase muscle growth, dumbbells are the most popular tool because they are made expressly for this purpose.

Dumbbells are perfect for increasing muscle growth because they are simple for different exercises. Dumbbell-based exercises are great for building a healthy and powerful physique, even if the unilateral capability of dumbbells allows for better training specificity.

It is crucial to keep in mind that not all types of dumbbells will do to gain muscle, as increasing stress requires consideration of total weight. Your muscle growth will probably stall if you don’t keep adding more weight or volume. This is known as progressive overload, when you steadily increase the weight, frequency, or number of repetitions in your strength training routine.

How Heavy Should Dumbbells Be to Build Muscle?

5kg or 10 kg dumbbells should be used to build muscle. In contrast, intermediate to experienced users will strive for weights of at least 15 kg dumbbells.

There are many things that decide what weight dumbbell you should use. In addition, you should be able to tone your body and build muscles using these medium-weight dumbbells. Although they come in various materials and shapes, they need to provide a secure grip for your work.

What Kind of Dumbbells Should Be Used to Build Muscle?

The kind of dumbbells you should use to build muscles are adjustable dumbbells. Although practically any dumbbell can provide a training stimulus, the best ones to buy are adjustable dumbbells because you can adjust weights on them and save space and money.

It is also possible to purchase a set of incremental dumbbells. However, this will require significantly more space and money if you do not have access to an adjustable dumbbell or your training level exceeds the maximum weight of your adjustable dumbbell.

What Are the Benefits of Using Dumbbells?

The benefits of using dumbbells are lowering your risk of heart attack, stroke, and cardiovascular disease. Dumbbell exercises at the gym can help you sleep better.

Strength training promotes lean muscle growth, which helps with fat burning. Additionally, increasing lean muscle mass and fat burning contribute to weight loss. One of the advantages of using dumbbells is that by utilizing stabilizer muscles, they increase functional strength.

Best Dumbbell Exercises for Building Muscles

Although we’ve proven that using dumbbells can help you build muscle, it has still not been discussed which workouts work best.

Due to the much higher rate of muscle growth observed throughout the body and compound exercises continue to be the most effective way to employ a limited quantity of equipment, the following dumbbell workouts are predominantly compound movements.

Dumbbell Chest Presses

One of the most efficient ways to enhance the deltoids and chest muscles without running the risk of a muscular imbalance is to do the regular dumbbell bench press and its many variations.

The dumbbell chest or bench press, unlike dumbbell rows, is typically only performed with low to moderate amounts of weight since the exerciser’s stance makes it challenging to transfer the dumbbells into the proper beginning position.

Dumbbell Rows

Dumbbell rows are a common sight in many bodybuilding workout regimens, where they are utilized to build the biceps and upper and middle back muscles.

One side of the body is often trained using moderate to heavy weights, ensuring greater neuromuscular engagement than non-dumbbell row variations.

Dumbbell Squats

Though the barbell squat is frequently regarded as the best leg exercise, the dumbbell squat shouldn’t be overlooked because, with the right volume and grip strength, it may match the former exercise’s intensity and efficacy.

If one’s grip strength is insufficient to hold heavy dumbbells in both hands, one may choose the goblet squat instead, which should allow for a higher maximal load.

Dumbbell Deadlifts

The dumbbell deadlift, a little less popular than the other dumbbell exercises in this article, is a traditional deadlift done with dumbbells.

Dumbbell deadlifts exercise nearly every muscle group in the body to some extent, much like the traditional barbell deadlift. However, they are most effective when utilized as a part of a strength-training routine instead of a bodybuilding one. When executing this dumbbell exercise, beginners should exercise caution as the potential of injury might be high without appropriate knowledge of proper form and exercise mechanics.

Dumbbell Overhead Presses

The dumbbell overhead press can be performed while sitting or standing, and the dumbbells can be twisted in a hammer grip or held horizontally at the shoulders. This exercise can be incorporated into any upper body strength routine.

The shoulder’s deltoid muscle is worked during this workout. Standing dumbbell overhead presses target the core for stability throughout the movement and strengthen the shoulders. Daily, you might have to put things on shelves above your head or your luggage in the airplane’s overhead bin. You can execute these things safely if you have the strength that comes from this exercise.

Dumbbell Exercises by Weight

You’ve probably noticed several dumbbells available in pounds and kilograms if you’ve ever gone shopping for them. Use KG dumbbells if you intend to participate in Olympic lifting or powerlifting events. You owe it to yourself to stock your home gym with kilos-scaled dumbbells.

Another widespread myth is that to gain muscle is that you must lift large weights. That is false. Many people wrongly believe that using light weights won’t allow you to gain muscle. You can achieve the same level of burn by using light dumbbells for more repetitions (15 to 20 or more), equivalent to lifting a heavier weight five times.

It is also a simple way to add difficulty to bodyweight exercises. Additionally, you may always use two tiny dumbbells while performing a one-armed workout to boost the intensity.

Lifters who want to bulk up and gain muscle will probably choose a heavier weight. But the reality is that there is no ideal course of action. Both heavy and light lifting is beneficial. Muscle exhaustion is the most critical aspect of building muscle. Regardless of the amount of weight you are using, the aim of your workouts should always be to exhaust your muscles.

Lightweight Dumbbell Exercises (1 KG – 10 KG)

Here is the list of lightweight dumbbell exercises:

Kneeling Bicep Curl
Squat Thrusts
Lateral Lunges
Weighted Side Plank Twist
Bent-Over Single Arm Rows

Lifting light weights can provide an equally effective workout, particularly regarding muscular endurance.

Heavy Dumbbell Exercises (15 KG – 30+ KG)

Here is the list of heavy dumbbell exercises:

Bent-Over Rows
Bench Press
Calf Raise
Curls
Farmers Carry
Dumbbell Deadlift

Your muscles become stronger when lifting heavy weights without adding much mass or size.

4 Reasons Why Dumbbells Are Enough to Get You Jacked

While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells. Success depends on sticking to a rigid workout program and giving your body time to recover between sessions.

Four reasons why using only dumbbells will get you jacked are covered in the list below.

1.) Exercise Versatility

Dumbbells can be used to some extent for any exercise that a barbell can do.

Specific exercises, including back squats, deadlifts, and good mornings, are undoubtedly simpler to perform with a barbell. Squats and deadlifts can still be performed using dumbbells. Simply said, it will become more uncomfortable, especially as the weights increase.

And the dumbbell variety performs equally well or better for many exercises. Exercises like rows, curls, triceps extensions, and lateral raises (no barbell variation available) There are many ways you can perform a barbell curl, for instance. But you can alter your grip when using dumbbells.

And this has the potential to modify the exercise’s focus drastically. In addition to regular curls, there are also a hammer, pinwheel, concentration, and Zottman curls.

2.) Dumbbells Address Muscular Imbalances

When one side compensates for the other, muscular imbalances occur. They may also happen if the size and strength of antagonistic muscle groups (opposing muscle groups) are excessively out of balance. An illustration would have underdeveloped lats yet strong and overdeveloped pecs. If imbalances are not corrected, they can cause damage and be unappealing.

Barbells make it far too easy to introduce imbalances. Have you ever completed a challenging barbell bench or shoulder press only to realize the bar was slanted on the final rep? This shows that one group of muscles is more powerful than the other.

Dumbbells solve this problem since they make your body function in a single direction.

Therefore, you cannot rely on your strong side to compensate for your weak side. It needs to force its way through the lift on its own [1].

3.) Dumbbells Are More Ergonomically Friendly

You have two grip options while using a barbell on a bench press: overhand (pronated) and underhand (supinated). As a result, the selection of grips is very limited.

Although learning is challenging, you can teach yourself to keep your elbows tucked in.

However, you can perform fully protonated, semi-pronated, or neutral grip exercises with dumbbells. Your body can move in a more natural motion when you can switch grips in this way.

The elbows come into your body when you change your grip for the bench press to a position halfway between neutral and pronated. Your shoulders won’t have to bear as much weight, and your risk of damage will probably be lower. Dumbbells can typically be used in a way that is more anatomically appropriate because they are smaller than barbells.

4.) Dumbbells Provide a Superior Range of Motion

More muscle tissue is worked as the range of motion increases. For instance, if you stop short of parallel during squats, you can lift more weight than if you went parallel (or below). However, you can lift more weight in this position because you aren’t using your entire range of motion. Additionally, you are not targeting as much general muscle as you would.

Dumbbells offer a wider range of motion for several exercises than barbells. This is because most barbell workouts somewhat restrict the range of motion. Consider the bench press with a bar.

The weight is at its lowest point when the bar reaches your chest during a barbell bench press. You simply cannot go lower. However, dumbbells allow you to slightly lower your arms for a deeper stretch and greater muscle engagement.

What Muscles Can Dumbbells Work?

Dumbbells can work the chest, biceps and triceps, latissimus dorsi, glutes, quadriceps, and hamstrings. You can develop full-body strength, muscular mass, and fat loss with just dumbbells.

Your upper and lower bodies will burn off in this total-body dumbbell workout, which also works to develop core strength and cardio stamina. Yes, it’s a workout that pretty much accomplishes everything.

Deltoids

You can target your shoulder from a variety of angles using dumbbells. All three heads of the deltoid muscle are engaged as a result. All of your stabilizer muscles must be active when using dumbbells.

Every shoulder exercise provides versatility and makes your core work harder to keep everything together. All three heads of your deltoids are targeted by dumbbells, which can be used to build and sustain tension in the muscles.

Biceps & Triceps

You strengthen your bicep muscles with a flexion motion. This motion is used in several dumbbell exercises that target the biceps, such as dumbbell curls. There are several curl variations as well, all of which work your biceps and triceps.

Three separate muscles that link your elbow to your shoulder are together known as your triceps. Using dumbbells to isolate your triceps will help you gain muscle mass quickly.

Latissimus Dorsi

The latissimus dorsi, often known as the lats, begin in the lower back and form a “V” shape before spreading out to the top sides of the back. This big muscular group can be worked out using dumbbell movements like the bent-over row.

During this exercise, you must draw your shoulder blades inward as you raise the weights to your lower stomach. Both the major and minor rhomboids, which are located between the shoulders, are also worked by this.

Glutes, Quadriceps & Hamstrings

The gluteus maximus, medius, and minimus make up your glutes. Your quads are located in front of your thighs. On the back of your thighs, your hamstrings begin beneath your glutes and extend all the way to your knees.

Dumbbells can be used to exercise all of these muscles. Your glutes, quadriceps, and hamstrings will all benefit significantly from dumbbell lunges. These muscles are activated by knee and hip flexion and extension.

FAQs

Can I Build Muscle With Just Dumbbells?

Yes, you can build muscle with just dumbbells. While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells.

Are 5KG Dumbbells Enough to Build Muscle?

Yes, 5kg dumbbells are enough to build muscle. You should be able to tone your body and build muscles using these medium-weight dumbbells.

Are 10KG Dumbbells Enough to Build Muscle?

Yes, 10kg dumbbells are enough to build muscle. For those new to working out at the gym or who haven’t gone in a while, 10 kg of dumbbells will be plenty to start seeing changes in your appearance.

Do Heavier Dumbbells Build More Muscle?

No, heavier dumbbells don’t build more muscle. It is a misconception that you need to lift more weights to bulk up; if you’re consistent and persistent, you can get identical results using lighter weights.

How Can I Gain Mass With Dumbbells?

You can gain mass with dumbbells by doing exercises like clean and press and Arnold press. To build muscular mass, you must tear the muscle as much as possible.

Why Is Free Weight Training So Important?

Free weight training is so important because it forces you to use your muscles to stabilize movement.

Thanks to this, you can develop strength, power, and coordination all at once. They can be used in various situations and methods, making them versatile.

You can adjust your posture in a variety of ways to better meet any unique needs you may have while doing out.

Let me know which is your favorite exercise to do with the dumbbells.

References:

https://www.ncbi.nlm.nih.gov/

Author Bio

Vanja is a Faculty of Sport and Physical Education student and a functional training enthusiast. He fell in love with the idea of functional strength during his sportsman years when his coach showed him movement pattern-based training. Today, he aims to convey as much knowledge as possible through his blog Functional Body Savage and create modern functional savages.

Strength Programs >>

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Articles, Guest Articles, Strength Training February 13, 2023

7 Best Strength Training Exercises For Runners

Strength training can help runners improve their running economy, reduce the risk of injury, and enhance overall performance. Running is also a great cardiovascular endurance exercise that will your overall health and mood. The best part is all you need is a pair of great running shoes to get started. Some of the best strength training exercises for runners include squats, lunges, deadlifts, hip thrusts, calf raises, planks, and push-ups.

It is important to focus on exercises that target the major muscle groups used in running, such as the quadriceps, hamstrings, glutes, and core, and to incorporate both bodyweight and resistance exercises into a well-rounded strength training program. Proper strength training exercises can also help reduce the risk of injury when running.

Squats

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They help to develop lower body strength and power, which can translate to improved running performance.

To perform a squat, stand with your feet shoulder-width apart, toes pointed slightly outward, and your core engaged. Slowly lower your body by bending your knees and hips, as if you are sitting down into a chair. Keep your chest up, and your weight spread throughout your foot, then return to the standing position.

If you’re a heavier runner, squats are even more important to help you build and maintain the strength needed for long runs.

Lunges

Lunges are another compound exercise that targets the quadriceps, hamstrings, glutes, and core. They also help to improve balance and stability, which can help runners prevent injury.

To perform a lunge, start with your feet hip-width apart, and then step forward with one foot, keeping your weight spread throughout your foot. Bend your front knee, keeping it over your ankle, and lower your back knee toward the ground. Return to the standing position and repeat on the other leg.

Deadlifts

Deadlifts are posterior chain exercise that targets the glutes, hamstrings, and lower back muscles. They help to improve running power and speed, and can also help to reduce the risk of injury.

To perform a deadlift, stand with your feet hip-width apart, and your toes pointed straight ahead. Keeping your chest up and your back flat, bend forward at the hips and lower the weight down toward the ground. Keep your knees slightly bent and your weight on your mid-foot. Return to the standing position.

Hip Thrusts

Hip thrusts are a glute-focused exercise that can help runners improve their running form and speed. They also help to reduce the risk of injury.

To perform a hip thrust, lie on your back with your knees bent and feet flat on the ground. Place a weight across your hips and lift your hips up toward the ceiling, squeezing your glutes as you lift. Lower your hips back down.

Calf Raises

Calf raises help to strengthen the muscles in the lower leg, improving running form and reducing the risk of injury.

To perform a calf raise, stand with your feet hip-width apart and lift up onto the balls of your feet, then lower yourself back down.

Planks

Planks are a core-strengthening exercise that helps runners improve their stability and reduce the risk of injury.

To perform a plank, start in a push-up position, with your arms straight and your shoulders over your wrists. Keep your core engaged and your body in a straight line from head to heels. Hold for several seconds and repeat for several sets.

Push-Ups

Push-ups are an upper body and core exercise that can help runners improve their upper body strength and posture.

To perform a push-up, start in a plank position, with your arms straight and your shoulders over your wrists. Lower your body down toward the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for several sets of reps.

Wrapping It Up

Always use proper form when performing these strength training exercises for runners, and gradually increase the weight and intensity as you get stronger. Incorporating these exercises into your training program can help you become a stronger, faster, and more efficient runner.

Whether you’re a beginner runner or a professional, these exercises will aid your potential to be better.

Strength Programs >>

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Should beginners use weight lifting straps?

Articles, Guest Articles, Strength Training December 22, 2022

Should You Use Lifting Straps?

Lifting straps have been a welcome addition as a lifting accessory. Many lifters have enjoyed the extra support provided by the straps and have incorporated them into their routines. On the flip side, many lifters have opposed the use of lifting straps. These people argue that using them robs you of the full effectiveness of your workout and limits your development. In this article, I’ll answer the question once and for all. Should you use lifting straps? Let’s find out…

What are lifting straps?

To answer our question properly, let’s start from the beginning. Lifting straps are cloth or leather bands you wrap around your wrist and then around the barbell. The main purpose of them is to give you a better grip on the barbell to make sure it doesn’t slip as you work out. They take away stress from your hands and send it straight down to your forearm.

Now that you know what they are, we can ask the next question. What are the benefits of using lifting straps?

What are the benefits of lifting straps?

Why should you even bother with lifting straps? What’s so special about them that’s got everyone hyped? Here are some tempting benefits…

You last longer

Lifting straps reduce the stress on your hands and channel it to your forearms. This reduces the amount of work you have to do, which means less exertion. This, in turn, means you can last longer in your workouts. When you use lifting straps, you don’t need much grip strength. This allows you to lift longer and get much more value from your workouts.

You lift heavier

Lifting straps don’t only let you lift for longer, they help you lift heavier too. If the exertion on your hands is less and you don’t get tired as easily anymore, you can go longer than you used to and lift heavier than you used to. They make life easy on your hands so that you can target other parts of your body with heavier weights.

Less risk of injury

I already mentioned that lifting straps help you secure a firm grip on your barbell, and you probably know how important grip is in weightlifting and powerlifting. Maintaining a safe grip and proper form are the two basic rules of every workout. A safe grip is necessary not only for the effectiveness of your workout but for your safety. Letting your barbell slip off your hands could result in a dreadful injury that might sideline you for a long time. Straps reduce the risk of that by a mile.

What are the disadvantages of lifting straps?

Despite all the amazing benefits, lifting straps have some effects that might make you think twice about using them. It’s necessary to discuss both the good and bad sides to help answer our question as effectively as possible. So let’s have some disadvantages…

No grip strength development

We’ve spoken about how cool it is that lifting straps remove stress from your hands. While this function helps you lift heavier and for longer, it also has an adverse effect you might want to watch out for. The whole idea of working out is building up strength by subjecting yourself to stress. Without the stress, you won’t build up any strength.

By removing the stress from your hands, lifting straps are starving your hands of grip strength development. Other muscles might develop faster, but your hands and even your forearm are likely to be left behind. This will lead to an unhealthy dependence on them, and you don’t want that.

Dangerous with overhead workouts

Lifting straps secure your wrist to the barbell to help keep your grip secure. Again, this is an awesome benefit but you might want to be careful. Some workouts, by nature, require you to release your barbell after a complete cycle. Movements like the clean and jerk and other overhead workouts are better done without straps.

Because of how high up they are, losing your grip while working out might be more dangerous if you have them on. They also won’t let you drop your barbell to the ground, but will force you to slowly lower it down regardless of the workout.

When do you need lifting straps?

Now that you know the pros and cons of using lifting straps, you’ve probably already understood that they are good for you, but only with mindful use. Too much of it can easily become a bad thing for your development. So when should you use lifting straps?

First of all, stay away from lifting straps if you’re a beginner. You must master the basics of any workouts you’re doing as a beginner. Mastering grip, proper form and technique are your only goals as a beginner. Straps will take away that early grip strength development, and that’s a terrible way to start.

If you’ve been lifting for a while now, there’s a conversation to be had. Lifting straps can be very effective, especially if you’re trying to break past a limit. On the flip side, you don’t want to get too dependent on them, because that’s a downhill slope. Here’s my recommendation.

Avoid using lifting straps as much as you can. Working out naturally develops your grip strength and gives you a more rounded effect. If your wrists are in pain, straps are a good way to keep working out without exerting too much stress on your wrists. You can also use them when doing workouts like landmine exercises where you have to hold the collar of the barbell, which is thicker and more difficult to hold well.

Final Thoughts

Lifting straps are one of the most popular weightlifting accessories. As popular as they are, they have also generated quite some conflict. The good news is you now know exactly when to use them, if ever. So next time when your gym buddies are arguing about them, you won’t be confused. If you’re a beginner, stay natural. If you’re experienced, you have some more leeway.

Now it’s your turn. Are you a beginner? Do lifting straps sound like something you’d want to get? Is there any question I haven’t answered? Let’s talk in the comments!

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Articles, Guest Articles January 30, 2022

How to Choose the Right Bumper Plates for your Home Gym

Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.

But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.

Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.

Bumper plates are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.

Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.

Best Bumper Plates for your Home Gym

Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.

It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.

There are different types of plates to help you with your desired training. Here are the types of bumper plates:

Training plates
Competition plates
Technique plates
Change plates
Fractional plates

The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.

Bumper Plate Stats

There are some factors you should look for when choosing the suitable bumper plates for your home gym:

Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.

Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.

Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.

Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.

Benefits of Using Bumper Plates

Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:

Safer

Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.

Silent

Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.

Versatile

Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.

Long-lasting

Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.

Exercises You Can Do with Bumper Plates

With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:

Snatch

Lift off from the start position to just below your knees
Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
Keep your chest and back in neutral positions.
The hips and shoulders both move up at the same moment, keeping the same angle.

Clean and Jerk

Step up towards the bar until it is approximately in the middle of your feet.
Lean forward, and hold the bar with an overhand grip.
Take a deep breath and brace your core.
Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
To push the bar up, bend your knees slightly.
Grab the bar by ducking under it, and then catch it straight up with your straight arms.
Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
Control the bar by lowering it.

Overhead Press

Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
As you exhale, tighten your core and squeeze your shoulder blades together.
Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
Engage your back muscles, and then, while exhaling, return the barbell to its original position.
For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.

How To Overhead Military Press >>

Squat Thruster

Stand straight up with your feet shoulder-width apart.
Place the barbell on your shoulders.
Your palms should face each other and your elbows slightly in front.
Stand while raising the bar overhead.
Perform the same movements with regular thrusters.

Deadlift

Move up to the bar until it is just above your middle foot.
Take a deep breath, exhale and then lean forward to grab the bar.
Keep your hands on the handle, relax, and raise the bar.
Keep the bar near your body and straighten your back until you stand straight.
With control, lower the bar to the ground.
Continue to take a deep breath and do the same for each rep.

How To Deadlift: The Complete Guide >>

Squat

The bar should be placed on your upper back. Take a deep breath and brace your core. Then, unrack the bar.
Two steps back, adjust your foot position.
Good technique will allow you to squat as deep and deeply as possible.
You can control your movements by stopping and reversing them. Then, extend your legs and hips again.
You can either exhale while going up or you can breathe at the top.
Repeat for as many reps as you can.

How To Squat: The Complete Guide >>

Bench Press

Place your back on the bench and pull your shoulders together. Keep your chest open.
Hold the bar slightly wider than your shoulder.
Then, take a deep breath and slowly unrack the bar.
Keep the bar at a comfortable level until it touches your chest just below your sternum.
Exhale and push the bar up.
Continue to hold the top position for another breath, and then repeat the cycle for as many reps as you can.

How To Bench Press: The Complete Guide >>

Overhead Lunge

Hold barbell overhead.
Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.

You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.

Buying Tips and Traps to Avoid

Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:

Material

The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.

Weight Accuracy

The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.

Warranty

You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.

Width & Diameter

The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.

Color Coding Accuracy

Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.

Printed or Raised Letter

We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.

Steel Hub

Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.

Drop Test

Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.

DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.

These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.

Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.

Conclusion

Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.

Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.

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Articles, Guest Articles, Strength Training July 5, 2021August 5, 2021

Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

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