We all rely on shortcuts to help us through life. From microwave meals and tumble dryers to pressing the shuffle button on our favorite playlists (and even reaching for a shampoo and conditioner combo in the supermarket), we all like to save time whenever we can. That’s why many of us turn to dumbbells when it comes to our favorite home workout solutions (see best hex dumbbells for options).
Dumbbells have almost become a ubiquitous piece of home furniture. From the bedroom floors of college and university students to being stuffed down the side of cupboards and couches just about everywhere, few people can put their hands up and claim they have never borrowed or owned dumbbells.
With that in mind, and with most of us not knowing how to put our much loved but massively disused weights to good use, perhaps we should cast our eye over some top home workout tips and begin getting to grips with our fitness levels.
The goblet squat may have a strange name that requires some explanation, but when we cut to the chase, we learn that it’s a squat while holding the dumbbell to your chest (i.e., like clutching a ye olde style drinking goblet). The goblet squat offers tremendous benefits, and you need almost no room to do whole sets of them (wherever there is room to stand, there is room to goblet squat). It is also ideal for young athletes.
With your feet a shoulder-width apart, hold the dumbbell to your chest and bend at the knees, keeping your back straight. It’s that simple. The goblet squat can help you tighten your glutes and improve your core (that’s an admirable smorgasbord of glean benefits from one basic move involving a solo dumbbell).Photo by Kuldeep Singhania from Pexels
The Farmer’s Walk
Here’s another dumbbell workout technique with a frankly odd name. Place a dumbbell on either side of you. Bend at the knee and grip each weight before rising back up again. Now you’re ready to walk. Take a series of short, fast steps. Depending on the space you have available, this could range from 5 or 10 steps to perhaps as many as 20.
Next, stop and place the weights on the ground by bending at the knee. Turn around and repeat the farmer’s walk back to your starting position. This sounds easy, but it works so many muscle groups that it will wear you out faster than you think. Oh, and as for the name, think of a farmer pushing a heavy wheelbarrow. Geddit?
A note on reps and sets…
So far, we haven’t mentioned reps and sets. That’s because everybody starts from a different starting point. In the beginning, you may feel comfortable completing four reps across two or three sets.
As your strength and your confidence grow, you should be able to begin achieving something in the region of eight reps across five sets. The key is to find your muscle fatigue level and keep working to increase your tolerance to steadily build upon your personal best.
Featured Image by Henryk Niestrój from Pixabay