Power Training Using Dumbbells

Power Training Using Dumbbells Peter Melanson, MS, CSCS

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s we all know, know, the the be benefi nefits ts of  Olympic style exercises are probably the single best mode ode of tra training ining to develop power for for just j ust about any any

athlete, sport, sport, or acti activity vity imaginab ginable. T he benefits fits of this

type of tra training ining inc include lude: Injury I njury prevention, inc increa reased perform formance, core stabili bil ity, explosive xplosive powe power, speed of movements, nts, balance, coordina coordi nation, kinestheti kinesthetic c awareness, sport sport specifi cificity city, and good use of tim ti me as a total total body exercise xercise.  T hese are but a few of the the advantages; the there are numerou rous other other qualiti ities that that can be be developed with with this this type of tra train-

stabil stabilit ity y, gre gr eater ra r anges of motion, otion, and and can be sa safer fer than someof the other exercise exercises availab vail ablejust to to nameafew.2 T his is why we place such an emphasis on dumbbell training in our program design. I n the articl ticle e we wil will useseveral exercises to accompli plish this this goal of not only developing powe power but athl athle eticism ticism as well.  T he thre three main ex exercis rcise es are Dum Dumbbell Cleans, Dum Dumbbell Snatch, and Dumbbell J erks. The T hen we wil will take these thre three exercise cises and build buil d upon them to emphasize not only only power development but also gr greater incr i ncre eases in balance balance, coordi coordinanation, ti on, athle thl eticism, ti cism, and spor sport specif specifiicity city. T hese exercises cises include Dumbbell Alternate Clean, Dumbbell Alternate Foot Alternate Snatch, and and Dumbb Dumbbe ell Alternate ternate Foot Al A lternate  Jerk  Jerk.. I will exp explain lain how to successfully perfo rform the these exercise cises with with an emphasis on prope proper technique technique and common mistakes that occur occur during during execution. cution.

 T he exercis rcise es are brok roken do down into into th three distin istinc ct ph phases: the the start start positi position, on, execution uti on phase, and catch phase. Eac Each phase emphasizes proper positi positioni oning, ng, tec technique hnique, and coachAt the Air Force Academy we rely heavily on this type of  ing keys as well as common mistake mistakes to avoid whil whi le teaching hing tra tr aining, ining, espe specially cially with with our footbal football progra program, as as well as with with the exercises. T here wil will also be pictures pictures showing showing prope proper— many other other sports sports where the above-menti ntioned attr ttributes are or sometimes improper—positioning associated with these requir require ed for fa favorable vorable outcomes on the fie field of play. At At the the exercises. An important point to note when teaching Olympic Academy we plac place a major emphasis sis on traini tr aining ng sports sports style lifts is that exercise technique is paramount. Hopefully, movements, nts, not just just muscle groups groups or exercise exercises that are testyou wil will be able ble to take take these exercise cises and apply them them to ed to dem demonstra onstrate “stre strength.” ngth.” Our major focus is to deve develop your progr program ams for not only onl y gr greater power development but athletes, not weight weightllifters. ifters. Wit With h this this in mind, webelievethat that increased athleticism as well. the abili bil ity to to develop power is ext extrremely im importa portant but developing gr great balance and coordina oordination tion is is just just as imporor- We do most of these theselifts from fr omthe ha hang positi ition or the floor tant to to our athl thletes’ perform for manceand success.  jus  just as with with ba barbe rbells—w lls—wit ith h the the ex exceptio tion of perfo rforming ing ing modeas well. well .1

With this this in mind mind we get get to to the emphasis of this this article ticle conconcerning Dumbbe bbell Olym Olympic pic Exe E xerci rcise ses and and its its benefits fits with with relation to power development and athleticism. Performing these exercise cises with with dumbbells adds another nother dim dimension to to our training program with some specific advantages including: gre gr eater balance balance and coordi coordinati nation on re requir quirements nts as compared to barbel rbell tr training, ining, varie ri ety of tra training, ini ng, gre greater specificity of tra training with the ability bility of unil unila ateral teral mo movements, nts, greater muscular control and kinesthetic awareness, incre increased recr recruitm uitment of stabil stabiliz iziing musc muscles enhancing joint joint

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Dumbbe bbell J erks, which start start with with the dumbbells on top of the shoulders. Whe When perform forming dumbbe bbell lifts fts from the hang positi position we pl placethe handl handle e of the dumbbe bbell at kneecap le level (See Figure 1). Whe W hen performing rforming dumbbe bbell lifts ifts from from the floor floor position, positi on, the ha handle of the dum dumbbell is pla placed at the mid shin level just as it would be using a barbell ( See Figure Figure 2). I liketo have have the dumbbe bbells positione tioned at the theside of the knee or shin inste instead of in front front where the barbel rbell woul would be. T his makes it much easier to to perform for mtheexercise cisecorr correctly ctly aswell as making it safer to get in the catch position.

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Dumbbell Cleans Star tartt Position: See See Figures Figures 1 & 2 1. Feet shoul should be be in a good good jumping position tion (narrow jum jumping width apart). 2. Sit the thehips back in a½- ¼squa ¼squat positi position, on, DO NOT N OT bend the knees (they will naturally bend by emphasizing sitting the hips back). 3. Shins shou shoulld be perpendicular to the floor. floor. 4. Back Back sho should uld bestraight and and flat flat (with (with a na natural dip in in the lower back), and head up. 5. T he shou shoulde lderrs shou should be be positi positione oned sl slightly ightly in front front of  the kneecaps (same as when using using a barbell). 6. T hehands (dumbbells) s shou houlld be be on theside of the knee knees or shins. 7. T his shou shoulld put put the athlete in a good good jumping pos posit ition ion to start the lift. See Figures 1 and 2. 2.

Execution Phase: See Figure 3 1. L ift ift dumbbe bbells explosively in in a jumping motion by by extending the the hip, knee knee, and ankle nkle joints. joints. 2. At the theend of of the jump jump be be sure sure to shr shrug theshou shoullders as well. 3. T he dumbbells should should stay close to the the body and and slide slide along the therib cage whi while keeping the face of the dumbbe bbelsl parallel with the mirror. 4. Elbows bows shou shoulld be be kept high abo above ve the wrists. wri sts.

Figure Fi gure 1 (above): Starti rting from the hang positi sition Figure Fi gure 2 (below): Starti rting from the floor floor position tion

5. T his should should al allow the dumbbe bbells to rea reach maxim ximum height. ight. T he armpit is the the desire sired height. ight. See Figure Figure 3.

Catch Phase: See Figures 4 & 5 1. As you you star start the thedownwa downward moti motion on into the catch positi position on you should begin to rotate the elbows around and under the dumbbells. 2. Catch Catch the dum dumbbells on the shou shoulders while whil e lifting ifting the the elbows as high as possible possible (You (You should should be able ble to see the point point of the elbows bows in the mirror). ir ror). See Figure Figure 4. 3. Also during during desce scent you should should be sitti sitting ng the hips ba backwards in a squatting motion to assist in catching the dumbbells under control. 4. Do not allow the knees to be bend forward forward during during the catch which which will wil l cause you to catch the the dumbbells with with elbows down and in a toe squatting position which will put undue stre stress on the patella tellar te tendon. ndon. (Most (M ost of the weight should should be on your heels). See Figure Figure 5. 5. Once you are in a full full squatting tting position, positi on, elbows bows high, high, good balanceand under contr control, ol, extend extend hips hips and knees to stand fully erect and complete the lift.

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Figure 3 (above): Dumbbell Clean - Execution tion Phase Figure 4 (below): Dum Dumbbell Clea Clean - Ca Catch Pha Phase (catch the dumbbells ells on the shoulders while lift liftiing the elbows as high as possible) ossible)

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Figure Fi gure 5 (above): Dumbbell Clean - Catch Pha Phase, incorincorrect form form(do not all allowthe knees to bend forward during ri ng the catch, as this this will put undue stres stress on the patell tellar tendon) Figure Fi gure 6 (below): Alterna Alternate Dum Dumbbell Clean

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Alternate Dumbbell Cleans

With Alternate Dumbbell Cleans, the only difference is to lift and catch one dumbbell at a tim time instead of lifti ifting ng both dumbbells at the the same time time. Al Alternate ternate between arms with with each re rep. The T he uninvolved ninvolved arm remains at at the side during during the the movement. See Figure Figure 6, preceding preceding page.

Dumbbell Split Snatch Star tartt Position: See See Figures Figures 1 & 2

5. M ake sur sure you are in a full full lungeposit position, ion, el elbows bows locked, good balance and under control contr ol before fore you stand back back up. Do not allow the dumbbells to push your back leg into a lower bent knee position; try to stick the landing position in full control. SeeFigure 7. 6. T o sta stand nd up up, bri bring ng the front le l eg back until until paralle rall el with the the back leg, leg, and lowe lower the the dumbbell back down to to the start positi position. on. 7. With eve every rep rem remember to alternate the for forward le l eg.

1. Feet shoul should be be in a good good jumping position tion (narrow jum jumping width apart). 2. Sit the thehips back in a½- ¼squa ¼squat positi position, on, DO NOT N OT bend the knees (they will naturally bend by emphasizing sitting the hips back).

Figure Fi gure 7: Dumbbell Split Snatch - Catch Catch Phase

3. Shins shou shoulld be perpendicular to the floor. floor. 4. Back Back sho should uld bestraight and and flat flat (with (with a na natural dip in in the lower back), and head up. 5. T he shou shoulde lderrs shou should be be positi positione oned sl slightly ightly in front front of  the kneecaps (just like with with a barbell). 6. T hehands (dumbbells) s shou houlld be be on theside of the knee knees or shins. 7. T his shou shoulld put put the athlete in a good good jumping pos posit ition ion to start the lift. See Figures 1 and 2. 2.

Execution Phase: See Figure 3 1. L ift ift dumbbe bbells explosively in in a jumping motion by by extending the the hip, knee knee, and ankle nkle joints. joints. 2. At the theend of of the jump jump be be sure sure to shr shrug theshou shoullders as well. 3. T he dumbbells should should stay close to the the body and and slide slide along the the rib cage whil while keeping the the face of the dum dumbbells parallel with the mirror. SeeFigure 3. 4. Elbows bows shou shoulld be be kept high abo above ve the wrists. wri sts. 5. T his should should al allow the dumbbe bbells to rea reach maxim ximum height.

Catch Phase: See Figure 7 1. As you you star start the thedownwa downward moti motion on into the catch positi position on you shoul should d begin gin to fl flex and and rotate rotate the elbows unde under the dumbbells. 2. T o catch the dumbbe bbells, make sure elbows bows are fully fully exte extended and locke locked. 3. During During desc desce ent you shou should also be be spli splitti tting ng your your le l egs to catch the dumbbells in a lunge or split catch position. 4. Do not allow allow the front knee knee to extend pa past the front of  the toes whi while also trying trying to to allow the knee knee of the back leg to bend only slightly.

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Dum umbbell bbell Alt lternate ernate Foot Alternate Snatch

With Dumbbell Alternate Foot Alternate Snatch, the only diffe difference rence is to lif liftt one arm at a time instead of lifti ifting ng both both arms at the same time. For proper execution you must lift the armthat that is i s theopposite of the leg that is i s forward in the thecatch positi position. The T he uninvolve uninvolved arm should re remain at the the side. T his require quires much much more more bal balance and coordina coordination ti on to to perform form than the basi basic c dumbbell snatch. Re Remember to alte alternate each rep as to which leg is forward and which arm is raised in the catch. See Figure Figure 8.

Dumbbell Jerk Star tartt Positi osition: on: See See Figures Figures 9 & 10 1. Feet shoul should be be in a good jumping posit position ion (Na (Narrow jumpjumping width apart). 2. Dumbbe bbells shoul hould be resting on the shoulde shoulderrs wit with h elbows in the front and up facing the mirror. See Figure Figure 9. You  You can also lso hold the the dumbbells up by using ing the the standing shoulder press position where elbows are down and the end of the dumbbe bbell is sitti sitting ng on the shoulders shoulders with hands facing forward. See Figure 10. T 10. T his second position is more difficult to maintain with heavy weights. 3. Hips and and knees should should be slightl slightly y bent, re ready to dip and  jum  jump.

Figu Figure 8:D 8: Dumbbell Altern Alternate Foot Al Alternate Snatch Figu Figure 9: Dumbbell J erk - Start Positi Position (dumbbells ells resting resting on the shoulders with elbow elbows in the the front and up facing facing the mirror) rror)

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Figu Figure 11 (above): Dumbbell J erk - Execution Phase (chest up, hips hips back and knees bent sli slightly) ghtly) Figure Fi gure 12 (below): Dumbbell J erk - Execu Execution tion Phase (incorrect (incorrect form)

Figu Figure 10:D 0: Dumbbell J erk - Start Position Position (standing shoulder press positi osition on where elbows are down and the end of the dumbbell is sitting tting on the shoulders with hands facing facing forw forward)

Execution Phase: See Figures 11 & 12 1. W hile hil e keeping your your chest up, you you should should begin to to dip by by sitti sitting ng the hips back back and and allowing the knees to bend slightl slightly y a few inch inche es, not quite quite into a ¼squ ¼ squat position. positi on. SeeFigure 11. 2. Do not allow the athlete to dip by allowing owing the the knees to bend forward. T he motion otion shoul should d occur mainl mainly y in the the hips into into a squatting tting typemotion. otion. If I f the knees go out out past past the front front of the toes, toes, undue stre stress is placed on the pateltellar tendon, which is an unnatural jumping position. See Figure 12. 3. Once you have reached the bottom of the dip (just (just a few few inches) you must immediately and explosively reverse direction by extending the hip, knee, and ankle joints simultaneously in a jumping motion.

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4. Allow the arms to exten extend d up into a locke locked out out posit position ion while dropping under the bar into the catch position. (Remember: the tri triple ple exte xtension motion, motion, not the arms, is what raises raisesthe thedumbbell. The T hearms areused only only to catch the dumbbell and not to push it.)

Catch Phase: See Figure 13 1. After re reaching full jumping height, ight, you you must imm immediately get into the catch position during descent. 2. T o catch the dum dumbbe bbells make sure elbows bows are are fully fully exte extended and locke locked. 3. During During desc desce ent you shou should also be be spli splitti tting ng your your le l egs to catch the dumbbell in a lunge or split catch position. 4. Do not allow the knee of the front le leg to extend xtend p pa ast the front of the toes whil while e also trying tr ying to allow all ow the knee of  the back leg to bend only slightly.

6. T o stan stand d up bring the front leg ba backwa ckward until paralle rall el with with the back le leg and lowe lower the dumbbell back down to to the start position. 7. With eve every rep rem remember to alternate the for forward le l eg.

Dum umbbell bbell Alt lternate ernate Foot Alternate Jerk

With ith Dumbb Dumbbell Alter ternate Foot Al Alter ternate Je Jerk, the the only differenc ference e is to ra raise one one arm up at a tim time instead of driving driving both arm arms up at the the same time. For For prope proper execution cution you must ust lif l iftt the the arm that that is is the oppos opposit ite e of the leg that that is is forwar ward in the the catch positi position. The T he uninvolve uninvolved arm should remain at shoulder height. height. T his re r equire quires much more balance and coordina coordination tion to perform perfor m than the bas basic dumbbell jerk. Remember to to alterna ternate each rep rep as to which whi ch leg is is forward forward and which which arm is ra raised in in the the catch. See Figure Figure 14.

5. M ake sure you are in a full full lungeposition, ition, el elbows bows locked, good balance and under contr control before fore you stand back back up. (Do not allow the dumbbells to push you into a lower bent knee position; try to stick the landing position in full control). SeeFigure 13.

Figu Figure 14: Dum Dumbbell Altern Alternate Foot Al Alternate J erk 

Figu Figure 13:D 3: Dumbbell J erk - Catch Phase

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Conclusion

I n cl closing, osing, I think the benefits fits of of perform rforming dumbbell Olym Olympic pic exercises is a very eff effe ective ctive tra tr aining ning method for almost any athle thl ete or sport. sport. T he abili bil ity to generate powe power wit with these exercise cises is tr tremendous. Wi With the more ore advanced dumbbell exercise cises, you have the abil bility to to imp improve an athlete's ba balance, coordina coordination, ti on, and athle thl eticism ti cism as well. I think think that if if you givetheseexercisesachancewithi within n your progr program design you will not be sorry.

References

About the Author

Peter M elanson, M S, CSCS is the Assistant ssistant Stre Str ength/ Conditi Conditioni oning ng Coach at the the United nited States States Air Air Force F orce Academy. He received a Bache Bachelor’s De Degre gree in He Health and Fi Fitness from from Springfi Springfie eld Colle Coll ege, ge, Spr Springfield, ingfield, MA M A, and an Ma Master’s ster’s Degre gree in H Hum uman Perform Perfor mance from from the Uni Unive versity sity of   Ten  Tennessee, Kno Knoxville xville, T N. Peter has been a presenter at various conferences, and has served as a fitn fitnes ess expert xpert for for ABC  T V’s V’s Kno Knoxville xville affilia filiate. Be Before join joinin ing g th the staff at the the Air Force orce Academy, he worke worked as a strength str ength coach coach at the the US Olym Olympic Tr T raining ining Center Center in Color Colora ado Spri Springs ngs,, CO and for the New York York Je Jets (NF L ). Peter Peter is a Certifi Certi fie ed Str Stre ength and Condit Conditioning ioning Spe Speciali cialist st (CSCS) throug through h the NSCA. NSCA .

1. Auferoth, Auferoth, S.J., and and J. Jos J ose eph. ph. T he Dumbb Dumbbell Power Cle Clean. N SCA SCA Journal 12(5): 47-48. 1990 2. Hedri Hedric ck, A. Dum Dumbbell T raining for for Foo F ootba tball at the U.S. SCA Journal 20(6):34-39. Air Force Academy. N SCA 20(6):34-39. 1998

Photo Credits

Photos take taken by Peter Peter Me M elanson. nson. Subj Subject is is All Al len He Hedrick, drick, Head Strength/ Conditioni Conditioning ng Coach Coach at the the Unite nited States Air Force orce Academy.

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