Healthy Magazine Holidays Issue 2018

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SINGLE ARM
DUMBBELL
BENCH PRESS
Grab one dumbbell and lie
down on a bench. Both
feet should be placed on
the floor. The dumbbell
should be placed to the side of the body at
chest level. The free hand is placed on the
hip. The exercise is performed by pressing
the dumbbell until the arm is completely
straight. The dumbbell is returned back to
the starting position.
DB SQUAT
JUMP
Grab a pair of
dumbbells and hold
them to the side of
the body. Bend the
hips and knees and
lower the body to a
quarter squat position. Immediately,
jump as high as possible.
The dumbbell squat jump is a great
exercise for developing lower body
power, with the best results coming
from using weights up to thirty percent
of one’s best squat for one repetition.
Reps should be kept to five or lower to
ensure explosiveness.
FARMER CARRY
Grab a pair of heavy
dumbbells and hold them
to the side of the body,
with the arms completely
extended towards the
ground. Keeping the torso
upright and stable, walk a
set distance as fast as possible and then return
to the starting position without letting the
dumbbells touch the ground.
The single arm dumbbell bench press is a
great exercise that can be used to develop
strength in the pectoral, deltoid, and tricep
muscles. One added benefit this exercise
provides is core stability because the
abdominals must remain tight to prevent
the dumbbell from pulling the exerciser off
of the bench.
Even though the farmer carry is a contested
strongman event, dumbbells allow the average
exerciser to perform the exercise because they
come in a variety of weights. Farmer carries
are great for improving conditioning, burning
calories, building postural strength in the
upper back and abdominals, and grip strength
in the forearms
5
WAITER WALK
Grab one dumbbell
and press it over head.
Keeping the body square,
the abdominals tight, and
the shoulder stabilized,
walk a specified distance.
Switch hands and repeat.
Waiter Walks are great because they don’t
require very much weight. They are great
at building strength and stability in the
abdominals because they prevent the dumbbell
to cause the body to lean to the side during
walking. Postural muscles of the shoulder and
upper back are also strengthened.
ADDING THESE EXERCISES WILL
PROVIDE GREAT VARIETY AND
HELP TAKE YOUR FITNESS TO
EVEN HIGHER LEVELS.
BIO
ZACH GEE is the owner of Blue
Collar Personal Training LLC. He
is also the coach for XtremePerfect
Weightlifting. Before he started
Personal Training, he spent time as
a graduate assistant strength and
conditioning coach for Utah State
University. He has a B.S. in Exercise and
Sports Science and an M.Ed. in Health,
Physical Education, and Recreation. He
is a Certified Strength and Conditioning
Specialist through the National Strength
and Conditioning Association, as well as
a Sports Performance Coach through
USA Weightlifting.
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THE HEALTHY HOLIDAY ISSUE 2018 19