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Barbell Routines - when you only have dumbbells

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  • random_user75
    random_user75 Posts: 157 Member
    Thanks! I use a dinky work gym, which only has machines, dumbbells, and a smith machine.
  • Butterfly_1
    Butterfly_1 Posts: 45 Member
    tagging
  • LiftAndBalance
    LiftAndBalance Posts: 960 Member
    Bump to remember
  • alpine_dog
    alpine_dog Posts: 34 Member
    tagging
  • rondaj05
    rondaj05 Posts: 497 Member
    Thank you!
  • WhiteCloud9
    WhiteCloud9 Posts: 113 Member
    Bump
  • HfxJMac
    HfxJMac Posts: 77 Member
    Thanks for this.
  • Butterf1y_Effect
    Butterf1y_Effect Posts: 30 Member
    Thank you!
  • HBMairi
    HBMairi Posts: 84 Member
    Goblet squats are awesome!

    I misheard my personal Trainer when I started doing them, and the name stuck... Goblin squats :D
  • zichab
    zichab Posts: 1,490 Member
    tag
  • Vini9
    Vini9 Posts: 343 Member
    Bumping this as I was looking for some info like this :) Thanks!
  • itsjustmish
    itsjustmish Posts: 107 Member
    This is EXACTLY what I was looking for! Thank you! :D
  • sunseeker100
    sunseeker100 Posts: 90 Member
    bump :)
  • RachelX04
    RachelX04 Posts: 1,123 Member
    BUMP
  • indunna
    indunna Posts: 221 Member
    Bump
  • mabelbabel1
    mabelbabel1 Posts: 391 Member
    Bumping
  • lporter229
    lporter229 Posts: 4,907 Member
    Bump
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    Bumping again. I miss "My Topics"!
  • tanek747
    tanek747 Posts: 37 Member
    Really helpful thread, as only have dumbbells so far, thanks!
  • schpitt
    schpitt Posts: 37 Member
    edited November 2014
    How to target the upper back leg muscles with dumbells? Squats just hit the front.

    edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise
  • madrose0715
    madrose0715 Posts: 463 Member
    thank you for this
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    schpitt wrote: »
    How to target the upper back leg muscles with dumbells? Squats just hit the front.

    edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise

    Upper back leg muscles? You mean your glutes? If so:

    Glute Bridges (it is a bit of a pain, but you can use dumbbells with these)
    Single Glute Bridges
    Feet Elevated Glute Bridges
    Bodyweight Hip Thrusts (I've heard you could add dumbbells to this exercise, but I've never tried it myself)

  • heybales
    heybales Posts: 18,842 Member
    schpitt wrote: »
    How to target the upper back leg muscles with dumbells? Squats just hit the front.

    edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise

    Heavy enough dumbbells, and the increased range of motion with them, makes straight-leg deadlifts great for the hamstrings (back leg muscles), if that's what you are talking about as opposed to the front leg muscles (quads).

    But above comment if upper back-leg muscle means glute. Which is not hamstring and opposite quads.
  • bogo_baby
    bogo_baby Posts: 82 Member
    Noting for later :)
  • MsDos
    MsDos Posts: 2 Member
    bump
  • giusa
    giusa Posts: 577 Member
    Another post just ref this. Thanks to the OP for the information!!!!
  • tanek747
    tanek747 Posts: 37 Member
    edited April 2015
    I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.
  • heybales
    heybales Posts: 18,842 Member
    tanek747 wrote: »
    I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.

    Since to engage the soleus rather than gastroc you merely need to have bent knee, you could probably do standing single-leg bent-knee calf raises, perhaps with heavy dumbbell in hand too, balancing with other hand.
    Knee can bend about the amount it would in a deadlift, locked in to that position, but use ankle to raise and lower yourself.
    You should feel it rather well.
  • tanek747
    tanek747 Posts: 37 Member
    heybales wrote: »
    tanek747 wrote: »
    I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.

    Since to engage the soleus rather than gastroc you merely need to have bent knee, you could probably do standing single-leg bent-knee calf raises, perhaps with heavy dumbbell in hand too, balancing with other hand.
    Knee can bend about the amount it would in a deadlift, locked in to that position, but use ankle to raise and lower yourself.
    You should feel it rather well.

    Thanks I'll try that! I've been doing single leg standing calf raises (from ankle) with 20kg in each hands but it's a bit harder for balancing with no free hand and back and arms get quite worked out that way even if it's leg day. Maybe having the knee bent not straight will let me lower the weight and get a good effect still which would be great. My strengths a bit uneven as I'm pretty new to lifting.
  • giusa
    giusa Posts: 577 Member
    Bookmark
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