Dumbbell Stronglifts

yirara

I'll be spending the next two days in a posh hotel that has somewhat of a gym. Not currently having a gym anywhere nearby my home that I can afford and/or wish to enter I'm happy I'll at least be able to lift for two days.

Now the big question: how do you do bench presses, squats and overhead presses with dumbbells? Somehow I first have to get them to a starting position, and I can really see my arms going sideways trying to do that for bench presses

Thanks a lot.

ninerbuff

Well essentially the movements are the same with (for most) a larger ROM for the bench press. The biggest issue is more finding dumbells that actually match how much weight you actually use for squats and deadlifts.
IMO, if you're just doing just one workout, then just focus on the movements with a deload on the weights. ONE DAY isn't going to halt your progress because you use less weight.

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PikaJoyJoy

I would suggest checking out the exercise libraries at Exrx.net/ or at Bodybuilding.com

There are a lot of dumbbell alternatives that you can do for those exercises and both sites also show videos as well as written instruction. Assuming the gym has a bench, so doing bench presses are similiar except you're working with "two short bars versus one long bar"...if that made any sense.

There are also different versions of dumbbell bench presses that work some muscles a bit differently (regular bench press grip that is similar to the bar versus neutral grip - palms facing each other). And you can challenge your core even further by doing one handed db bench presses or alternating them.

As for your concern of things going sideways - just watch videos on form, keep your core solid and you'll be fine.


For squats - I'm rather fond of the goblet squat. If that ends up being too easy, you can challenge yourself with dumbbell split squats or bulgarian squats. Or you could aim for bodyweight one legged squats.

Overhead presses, like with the bench press, is very similar (unless you go with a neutral grip and even then that's still going to be the same movement). And again, for a bit more challenge to your core strength you can try doing "one handed" presses or alternating movements.



ETA: If the gym doesn't have a bench, you could aim to focus on more bodyweight exercises to replace the bench press or give a try at floor presses.

yirara

Thanks guys. Continuing with bodyweight, as I'm doing currently is my backup plan. I just feel like having some iron in my hands again after such a long break. I don't expect any gains from that but just a bit of variation and fun. Yes, they do have a bench. But no barbells or a squatrack. Just a big selection of dumbbells.

Wheelhouse15

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

stanmann571

For bench especially you're probably going to need to use 60-80% of your normal working weight. So divide by 2 and then start at the lighter end.

If they have Kettlebells, you can try OHP singles or doubles. Ditto for the Dumbbells, although heavy dumbells are a bit more awkward to clean into the start position, which is why singles may be better if you're not accustomed to cleaning dumbells/Kbells.

For squats, you've already been given a few good options. Just a reminder, the further forward you bring the weight, the lighter you will need/want to go to get the same workload.

For Floor press(bench variation, you can either get into position from sitting with dumbbells on your knees-as you would for dumbbell bench; or you can two hand curl/roll the dumbbell into position and do singles) Start on your strong side if you're doing singles-before moving to your stronger side

TR0berts

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy...

Just checked - the exercise database is still available.

eta: I agree with the recommendation of just getting in whatever you can and not worrying too much about it.

stanmann571

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

When coming back up, don't drop the weights, bring your knees back up and kip/roll to sitting. There's some good videos out there of the technique.

You're sort of going to use the rotation of the DB to pull you up as you bring your feet back to the floor.

If you have to dump/bail the weights, its of course fine to drop them to reduce chance of injury, but if you've completed your set, deliberately dropping them can hyperextend your shoulder/elbow.

Personally I prefer dumbbell to barbell press because there's more options. Elbows tucked to hips-pressing up towards your head. Wide grip-pressing up towards center. etc.

Wheelhouse15

TR0berts wrote: »

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy...

Just checked - the exercise database is still available.

eta: I agree with the recommendation of just getting in whatever you can and not worrying too much about it.

Thanks for checking that out, I really can't here at work so I wasn't sure.

Wheelhouse15

stanmann571 wrote: »

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

When coming back up, don't drop the weights, bring your knees back up and kip/roll to sitting. There's some good videos out there of the technique.

You're sort of going to use the rotation of the DB to pull you up as you bring your feet back to the floor.

If you have to dump/bail the weights, its of course fine to drop them to reduce chance of injury, but if you've completed your set, deliberately dropping them can hyperextend your shoulder/elbow.

Personally I prefer dumbbell to barbell press because there's more options. Elbows tucked to hips-pressing up towards your head. Wide grip-pressing up towards center. etc.

Good points.

yirara

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

Cool, that's what I needed to know. Lets see how that goes. Oh, and there will be excessive pool and sauna use later. Looking forward to this

yirara

Thanks all. This will help me. I know how to clean kettlebells, and I did clean dumbbells one sided in the past. Double might be interesting though

Wheelhouse15

yirara wrote: »

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

Cool, that's what I needed to know. Lets see how that goes. Oh, and there will be excessive pool and sauna use later. Looking forward to this

The DOMs fairly called, she wants to know what time you'll be finished.

yirara

Wheelhouse15 wrote: »

yirara wrote: »

Wheelhouse15 wrote: »

I second EXRX, I don't know if you can even access the exercises anymore at BB.com without paying. It seems to have gone really pay wall crazy. Strong Lifts was designed for barbell work, but if you only have DBs then just do the same exercises with dumbbells, they are pretty much the same movements, except, as mentioned above, the ROM is larger. Squats can be done with the DB in the rack position, hands resting on your shoulders, or held at your sides depending on your strength and comfort.

For bench, their is an easy trick to get the weights up. Just sit on the bench, bring the DBs to rest on top of your knees, then lie back and kick up the weights with your legs.

Cool, that's what I needed to know. Lets see how that goes. Oh, and there will be excessive pool and sauna use later. Looking forward to this

The DOMs fairly called, she wants to know what time you'll be finished.

Yes, I'm sure she will. But until then I will just enjoy myself and make the best use of the facilities that I can