Barbell Routines - when you only have dumbbells

Sarauk2sf

There are a lot of questions on here about being able to use dumbbells for the common barbell compound lifting routines so I thought I would make a quick post to give ideas on how to adapt these if you do not have access to barbells. Also, these suggestions can also be used, for example, when you do not have access to a squat rack or power cage for squats.

To progress as far as you can go with these routines you will need to use barbells at some point, but when starting, you can get significant benefits from using dumbbells:

So, here is a list I have come up with for some alternates (this is not an exclusive list, just some suggestions):

Squats:

Bulgarian Split Squats https://www.t-nation.com/free_online_article/most_recent/bulgarian_split_squats&cr=

Pistol Squats http://www.t-nation.com/free_online_article/most_recent/breaking_down_the_pistol_squat

Goblet squats: Hold a dumbbell or kettlebell in front of you at about chest height. Make sure you keep the same form as with a barbell squat (although your center of gravity will be different) - engage core, slightly arch back and go to at least parallel, keep knees behind toes as much as possible. You will have a wider stance for these so they are more similar to a barbell sumo squat.

Deadlifts:

DB Stiff-legged deadlift http://www.bodybuilding.com/exercises/main/popup/name/stiff-legged-dumbbell-deadlift (note, she is going very low in this video - only go as low as you can while keeping your back neutral (no lower back rounding) - it will depend on your flexibility)

Rows:

Bent over dumbbell rows convert pretty easily from barbell rows.

Bench press:

Bench press also converts easily into using dumbbells and in fact it can be argued is better, assuming you can get them up, as it engages more stabilizer muscles. If you do not have a bench, then you can do floor presses. At some point however, you will have problems getting them up into the starting position.

Overhead Press:

Barbell OHPs also convert easily to using dumbbells with the same advantages and limitations as bench.

sdalhall

New kinds of squats to try! Yay! I have 5,10,15, and 20 pound dumbbells and am hoping to get a barbell soon. After I finished P90X, I started using a full-body dummbbell routine that I found online and had decent results. I'm going to add the pistol and goblet squats to it.

Thanks for posting this.

KBSwinger

Goblet squats are awesome!

Latte_Lover

Thanks for posting this!!! I try to workout while I go on vacation or on business trips and hotels usually only carry dumbbells and cardio machines. You are the best

mmddwechanged

Thankyou Sara!

mustgetmuscles1

Bump.

Momowink

This is awesome advice, thank you!

twinmomtwice4

Thank you for sharing this!! All I have are adjustable dumb bells so this helps a lot!!

fugaj01

Thanks Sara! Great post

Cait_Sidhe

Sticky this pretty please!

jlapey

Thanks, these are definitely good to know considering my gym's lack of equipment, specifically barbells over 60 pounds. Also no power racks.

shst07

Bump.

alanlmarshall

tagging

ihad

Very helpful.

FitToFifty

Thank you for this!

120weeks

Great post and great info.

Imanido

Bumping to have a look later. (Thanks for posting this)

JeffseekingV

One arm power cleans to over head presses.

Or.

Pick up one dumbell with two hands from a deadlift position. Clean it to your chest. Perform a front squat. Then finish the move with an overhead press.

Pspetal

Thank you for this!

zumbajheri

Great to have this, thanks Sara :flowerforyou:

alishacupcake

Amazing. Thanks so much!