Compund strength training without barbell.

kam3190
kam3190 Posts: 157 Member
edited November 19 in Fitness and Exercise
I need help with some compund exercises that don't need a barbell. My local YMCA has a substantial set of dumbbells. A leg press, a lateral pull down. A pulley machine, some kettle balls and weighted balls.

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    Three dumbbell programs:

    * Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
    * Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
    * Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
  • rybo
    rybo Posts: 5,424 Member
    A compound movement is a compound movement regardless of what tool is used.
  • kam3190
    kam3190 Posts: 157 Member
    rybo wrote: »
    A compound movement is a compound movement regardless of what tool is used.

    I know, they are supposed to be the most effective because they use several muscle groups together. Just most of what I found online was for barbells or body weight only. Thank you jemhh thats exactly hat I was looking for.
  • pondee629
    pondee629 Posts: 2,469 Member
    rybo wrote: »
    A compound movement is a compound movement regardless of what tool is used.

    And with dumbbells, you can use each arm independently of the other engaging your core more to keep your balance. i.e. with overhead press, lift one arm, lower it and then lift the other. Same with the bench press, lift each arm separately. Also, with dumbbells, your dominant arm can't assist your weaker arm. Substitute dumbbells for barbells for most, if not all, exercises.
  • lporter229
    lporter229 Posts: 4,907 Member
    I did New Rules of Lifting for Women with just dumbbells. There are definitely some modifications that needed to be made, but it can be done, especially if you have access to a pulley machine.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    pondee629 wrote: »
    rybo wrote: »
    A compound movement is a compound movement regardless of what tool is used.

    And with dumbbells, you can use each arm independently of the other engaging your core more to keep your balance. i.e. with overhead press, lift one arm, lower it and then lift the other. Same with the bench press, lift each arm separately. Also, with dumbbells, your dominant arm can't assist your weaker arm. Substitute dumbbells for barbells for most, if not all, exercises.

    Agree. Dumbells/Kbells can sub effectively for Bar on most exercises, and are more effective on some.

    However, with Squat/deadlift, you will run into problems...
  • kam3190
    kam3190 Posts: 157 Member
    I also just realized I spelled compound wrong and it's driving me nuts lol. Can I edit thread name?
  • orangegato
    orangegato Posts: 6,572 Member
    I think editing is allowed within 60 minutes of posting?
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    stanmann571 wrote: »
    Agree. Dumbells/Kbells can sub effectively for Bar on most exercises, and are more effective on some.

    However, with Squat/deadlift, you will run into problems...
    If you only have access to dumbbells you can sub unilateral leg work for the squats and deadlifts. For example; Bulgarian split squats and single leg romanian deadlifts. Not quite the same as loading a heavy bar, but it can be effective.

This discussion has been closed.

Categories