Classika Sport and Fitness
Exercise Index -- Dumbbells and Barbells
NOTE: These exercises are described to the best of our ability, but it is always
best to have a certified, experienced person show you the proper way to perform
them. Also, links to external sites do not mean Classika agrees with everything on
those sites. The links are there simply to give an idea as to how an exercise is
performed.
FULL-BODY DUMBBELL EXERCISES
STRENGTH
One-Legged Squat
Holding DBs at either shoulder height or by your sides, put one foot back on a
chair or bench. Squat down on your front leg. Be sure to be balanced before going
down into the squat, and try not to bend forward much at the waist.
Overhead Lunge
Holding DBs above your head with arms extended, take a long step forward with
one foot. Kneel down until the rear knee is almost touching the ground. The torso
should be erect throughout the movement. When the knee reaches its nadir, push
back up to your starting position as forcefully as possible. Be sure to remain
balanced while performing this motion. (Note: in the link, the exercise is done with
a barbell.)
Turkish Get-Up
Hold a dumbbell overhead in one hand. Keeping the arm straight above you at all
times, lay down and get back up.
POWER
DB Snatch
Place a DB on the floor, just slightly in front of you. With your feet shoulder-width
apart or slightly wider, bend your knees and hips to reach down to the DB. Your
back should maintain a neutral arch to it; neither round your back nor hyper-arch
it. Your butt should be very low. Look forward and then explode up until the DB is
overhead. The work should be done mainly with your glutes, hamstrings, and
quads, not the arm or shoulder. The key is to explode upward as fast as possible.
You may come off the ground in a small jump.
DB Squat Push Press
Hold two dumbbells at shoulder height. Squat down in a controlled speed until the
thighs are roughly parallel to the floor. When you reach this position, push up
explosively until the DBs finish above your head with arms straight. Most of the
work here should be performed by the hips/glutes/hamstrings, not so much the
arms and shoulders.
DB Swing
Hold a moderately heavy DB with both hands and get into a very wide stance.
Swing the DB between your legs as far back as it will go, then use your hips and
glutes to swing it forcefully forward and up in an arc, ending at around head
height. You start the rep with bent knees and finish the rep in a standing position.
When in the lower position, your butt should be down, back in neutral, and head
looking forward. Let the weight swing back down between your legs and repeat.
LARGE MUSCLE GROUP DUMBBELL EXERCISES
STRENGTH
Lunge
Holding DBs at your sides, take a long step forward with one foot. Kneel down
until the rear knee is almost touching the ground. The torso should be erect
throughout the movement. When the knee reaches its nadir, push back up to your
starting position as forcefully as possible.
Lunge up to Step
Holding DBs at your sides, take a long step forward with one foot up onto a
platform that is about 4-8 inches off the ground. Kneel down until the knee is bent
a little more than 90 degrees. The torso should be erect throughout the
movement. When you feel tension in your glutes and hamstrings, push back up to
your starting position as forcefully as possible.
Shoulder Press
Hold two DBs at shoulder height, palms facing forward. Press the dumbbells up
over your head in a controlled manner, then let them return in a controlled
manner. There may be a slight arc to the DB paththey will be a little farther
apart when they are at shoulder height than when they are extended overhead.
Standing Triceps Extension
While standing, hold one DB above your head with your arm extended. Slowly let
the DB down behind your head, then extend it again.
Upright Row
Hold two dumbbells at thigh height, palms facing backward. Pull the DBs up along
the body to shoulder height in a controlled manner. The upper arms should finish
the rep parallel to the ground.
POWER
Calf Jump
Hold DBs at your sides, then jump, using only your calf muscles (gastrocnemius).
Land on the balls of your feet. Your legs should be mostly straight, but do not lock
your knees.
Jump Squat
Hold DBs at your sides and jump straight up, as high as possible. Make sure you
bend your knees upon landing. It may also help to have a slight bend in your arms
to help absorb some of the impact of the landing.
FULL-BODY BARBELL EXERCISES
STRENGTH
Deadlift
Set a barbell on the floor with the appropriate weight loaded. Stand very close to
the bar and bend down to grab the bar with both hands, slightly wider than your
legs. Bring your butt down very low. You will keep your back in a neutral position
throughout the repetition (i.e., don’t excessively arch your back, and definitely do
not round your back!). Keeping your butt low and looking forward, stand up with
the bar, bending primarily with the hips and knees. You should feel this mainly in
your glutes and hamstrings; you may also feel it a little bit in your lower back. This
is natural but just make sure you don’t rely entirely on your back. Start off with
very light weight until you feel like you’ve mastered the motion.
Overhead Squat
Hold a barbell over your head with a wide grip, arms locked. Your feet should be
pointed more or less forward and should be set perhaps slightly wider than
shoulder width. Make sure the bar is balanced, then slowly descend into a
squatting position, keeping the bar overhead with arms straight throughout the
movement. You may descend all the way into a deep squat position (back of
thighs on back of calves) if you wish, or you can stop prior to that. Your knees
should track straight over your toes and you should minimize knee wobble while
squatting.
Split Squat
Place the barbell across your shoulders as you would with a regular squat, but go
into a split stance (one foot in front of the other, similar to a walking step). Once
stabilized, squat down in a controlled manner and come back up. This exercise
uses both legs but primarily works the front leg. It is an intermediate exercise
between the one-legged squat and the regular back squat.
POWER
Hang Clean and Jerk
Hold a barbell at arm’s length, across your thighs, palms facing backward. Perform
a quick countermovement (bending down slightly, as if preparing to jump), then
use your hips and legs to explosively push the bar up along your body. As the bar
is traveling up, sling your arms around to catch the bar at shoulder height. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work should be done by the legs and hips, not the arms.
Once the bar is stabilized at shoulder height, perform another countermovement
and explosively push the bar overhead. This is the “jerk.”
Hang Clean
Hold a barbell at arm’s length, across your thighs, palms facing backward. Perform
a quick countermovement (bending down slightly, as if to jump), then use your
hips and legs to explosively push the bar up along your body. As the bar is
traveling up, sling your arms around to catch the bar at shoulder height. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work should be done by the legs and hips, not the arms.
Power Snatch
With the barbell on the floor, address the bar as you would if beginning a deadlift.
Unlike the deadlift, though, space your hands farther out on the bar. Use your
hips and legs to explosively pull the bar up along your body. As the bar is
traveling up, dip down into a quarter squat position and catch the bar above your
head with your arms straight. Make sure the bar is balanced overhead. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work primarily should be done by the legs and hips, not the
arms. (A hang power snatch is similar, except the lifter begins with the bar in hand
hanging at thigh height.)
Clean
The basic clean begins on the floor, similar to a deadlift. Pull the barbell up to
thigh height (the start of the hang clean) and then perform a hang clean. There is
no clear delineation between the two pulls; it should look like one continuous
movement from floor to shoulder height. It is vital to remember to keep your back
in that neutral position when picking the weight up off the floor. Rounding the
back is a great way to strain the lower back.
Push Press
Hold a barbell at shoulder height, palms under the bar. You may rest the bar on
the upper chest if you like. Perform a quick countermovement (bend your knees as
if you are about to jump), then use your legs to explosively propel the bar above
your head, straightening your arms. Balance, then bring the bar down and repeat.
As you push the bar overhead, you may find that you achieve better balance by
simultaneously taking a small step back with one foot.
Split Snatch
Perform a hang snatch, but as you bring the bar up along your body, dip down
into a split stance, with one foot significantly in front of the other, similar to a
lunge. At the end of this rep, you should have the bar overhead with arms
extended, and your legs should be in a lunge-type position. In subsequent reps,
alternate which leg is in front. It helps a great deal to lift off into the air a bit in
order to achieve this position. This requires great balance to perform correctly, so
if you attempt it, begin using very light weight.
LARGE MUSCLE GROUP BARBELL EXERCISES
STRENGTH
Back Squat
Place the bar across your shoulders and hold onto it with both hands. Knees and
toes should point forward or with just a slight outward turn. Your feet should be
shoulder-width apart. Once you feel stabilized, squat down until thighs are
roughly parallel to the ground, then come back up. Generally, both the concentric
and eccentric movements should be done in a controlled manner. Do not “bounce”
off the bottom of the squat, as that puts great stress on your legs.
Front Squat
Hold a barbell at shoulder height, palms under the bar. The bar might rest on the
upper chest for support. Elbows should be pointing forward. Knees and toes
should point forward or with just a slight outward turn. Once you feel stabilized,
squat down until thighs are roughly parallel to the ground. If you lose your
balance and the bar is pulling you forward, let the bar drop down onto the safety
bar holders.
Lunge
Place a barbell across your shoulders and take a long step forward with one foot.
Kneel down until the rear knee is almost touching the ground. The torso should be
erect throughout the movement. When the knee reaches its nadir, push back up
to your starting position as forcefully as possible.
One-Legged Squat
Place the barbell across your shoulders as you would with a regular squat, but
put one foot back on a chair or bench. Then squat down on your front leg. Be sure
to be balanced before going down into the squat, and try not to bend forward
much at the waist. You might first want to try this with just your body weight until
you get used to the motion. If you notice a significant strength difference from leg
to leg, do a few more reps on the weaker leg until it matches the stronger leg.
Pause Squat
Place the bar across your shoulders and hold onto it with both hands. Knees and
toes should point forward or with just a slight outward turn. Once you feel
stabilized, squat down in a controlled speed until thighs are roughly parallel to the
ground. When you reach this position, hold it for 2-3 seconds, then rise as quickly
as you are able.
Slide Curl
This curling motion works the biceps along with the rear shoulder. Hold a barbell
at thigh height, palms facing forward. Slide the bar along your body, ending with
the elbows cocked back and the bar near the sternum. Both concentric and
eccentric portions of the rep should be done in an controlled manner.
POWER
High Pull
Hold a bar at thigh height, palms facing backward. Perform a countermovement
(bend your knees as if you are about to jump), then use your legs to explosively
move the bar straight up your body. With the high pull, you will use your arms to
help pull the bar up, ending with the elbows flared out and the bar around
shoulder height. This is similar to the upright row, but done much more quickly.
OTHER SIGNIFICANT EXERCISES
Reverse Woodchop
Cable Woodchop
One-Armed Cable Flye
Front Pulldown
Dips
Pushups
Situps/crunches
Pull-ups/chin-ups
Step Up
Leg Extension
Plyo exercises
Knees to Elbows
Core stability (bridge positions, etc.)
NOTE: These exercises are described to the best of our ability, but it is always
best to have a certified, experienced person show you the proper way to perform
them. Also, links to external sites do not mean Classika agrees with everything on
those sites. The links are there simply to give an idea as to how an exercise is
performed.
FULL-BODY DUMBBELL EXERCISES
STRENGTH
One-Legged Squat
Holding DBs at either shoulder height or by your sides, put one foot back on a
chair or bench. Squat down on your front leg. Be sure to be balanced before going
down into the squat, and try not to bend forward much at the waist.
Overhead Lunge
Holding DBs above your head with arms extended, take a long step forward with
one foot. Kneel down until the rear knee is almost touching the ground. The torso
should be erect throughout the movement. When the knee reaches its nadir, push
back up to your starting position as forcefully as possible. Be sure to remain
balanced while performing this motion. (Note: in the link, the exercise is done with
a barbell.)
Turkish Get-Up
Hold a dumbbell overhead in one hand. Keeping the arm straight above you at all
times, lay down and get back up.
POWER
DB Snatch
Place a DB on the floor, just slightly in front of you. With your feet shoulder-width
apart or slightly wider, bend your knees and hips to reach down to the DB. Your
back should maintain a neutral arch to it; neither round your back nor hyper-arch
it. Your butt should be very low. Look forward and then explode up until the DB is
overhead. The work should be done mainly with your glutes, hamstrings, and
quads, not the arm or shoulder. The key is to explode upward as fast as possible.
You may come off the ground in a small jump.
DB Squat Push Press
Hold two dumbbells at shoulder height. Squat down in a controlled speed until the
thighs are roughly parallel to the floor. When you reach this position, push up
explosively until the DBs finish above your head with arms straight. Most of the
work here should be performed by the hips/glutes/hamstrings, not so much the
arms and shoulders.
DB Swing
Hold a moderately heavy DB with both hands and get into a very wide stance.
Swing the DB between your legs as far back as it will go, then use your hips and
glutes to swing it forcefully forward and up in an arc, ending at around head
height. You start the rep with bent knees and finish the rep in a standing position.
When in the lower position, your butt should be down, back in neutral, and head
looking forward. Let the weight swing back down between your legs and repeat.
LARGE MUSCLE GROUP DUMBBELL EXERCISES
STRENGTH
Lunge
Holding DBs at your sides, take a long step forward with one foot. Kneel down
until the rear knee is almost touching the ground. The torso should be erect
throughout the movement. When the knee reaches its nadir, push back up to your
starting position as forcefully as possible.
Lunge up to Step
Holding DBs at your sides, take a long step forward with one foot up onto a
platform that is about 4-8 inches off the ground. Kneel down until the knee is bent
a little more than 90 degrees. The torso should be erect throughout the
movement. When you feel tension in your glutes and hamstrings, push back up to
your starting position as forcefully as possible.
Shoulder Press
Hold two DBs at shoulder height, palms facing forward. Press the dumbbells up
over your head in a controlled manner, then let them return in a controlled
manner. There may be a slight arc to the DB paththey will be a little farther
apart when they are at shoulder height than when they are extended overhead.
Standing Triceps Extension
While standing, hold one DB above your head with your arm extended. Slowly let
the DB down behind your head, then extend it again.
Upright Row
Hold two dumbbells at thigh height, palms facing backward. Pull the DBs up along
the body to shoulder height in a controlled manner. The upper arms should finish
the rep parallel to the ground.
POWER
Calf Jump
Hold DBs at your sides, then jump, using only your calf muscles (gastrocnemius).
Land on the balls of your feet. Your legs should be mostly straight, but do not lock
your knees.
Jump Squat
Hold DBs at your sides and jump straight up, as high as possible. Make sure you
bend your knees upon landing. It may also help to have a slight bend in your arms
to help absorb some of the impact of the landing.
FULL-BODY BARBELL EXERCISES
STRENGTH
Deadlift
Set a barbell on the floor with the appropriate weight loaded. Stand very close to
the bar and bend down to grab the bar with both hands, slightly wider than your
legs. Bring your butt down very low. You will keep your back in a neutral position
throughout the repetition (i.e., don’t excessively arch your back, and definitely do
not round your back!). Keeping your butt low and looking forward, stand up with
the bar, bending primarily with the hips and knees. You should feel this mainly in
your glutes and hamstrings; you may also feel it a little bit in your lower back. This
is natural but just make sure you don’t rely entirely on your back. Start off with
very light weight until you feel like you’ve mastered the motion.
Overhead Squat
Hold a barbell over your head with a wide grip, arms locked. Your feet should be
pointed more or less forward and should be set perhaps slightly wider than
shoulder width. Make sure the bar is balanced, then slowly descend into a
squatting position, keeping the bar overhead with arms straight throughout the
movement. You may descend all the way into a deep squat position (back of
thighs on back of calves) if you wish, or you can stop prior to that. Your knees
should track straight over your toes and you should minimize knee wobble while
squatting.
Split Squat
Place the barbell across your shoulders as you would with a regular squat, but go
into a split stance (one foot in front of the other, similar to a walking step). Once
stabilized, squat down in a controlled manner and come back up. This exercise
uses both legs but primarily works the front leg. It is an intermediate exercise
between the one-legged squat and the regular back squat.
POWER
Hang Clean and Jerk
Hold a barbell at arm’s length, across your thighs, palms facing backward. Perform
a quick countermovement (bending down slightly, as if preparing to jump), then
use your hips and legs to explosively push the bar up along your body. As the bar
is traveling up, sling your arms around to catch the bar at shoulder height. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work should be done by the legs and hips, not the arms.
Once the bar is stabilized at shoulder height, perform another countermovement
and explosively push the bar overhead. This is the “jerk.”
Hang Clean
Hold a barbell at arm’s length, across your thighs, palms facing backward. Perform
a quick countermovement (bending down slightly, as if to jump), then use your
hips and legs to explosively push the bar up along your body. As the bar is
traveling up, sling your arms around to catch the bar at shoulder height. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work should be done by the legs and hips, not the arms.
Power Snatch
With the barbell on the floor, address the bar as you would if beginning a deadlift.
Unlike the deadlift, though, space your hands farther out on the bar. Use your
hips and legs to explosively pull the bar up along your body. As the bar is
traveling up, dip down into a quarter squat position and catch the bar above your
head with your arms straight. Make sure the bar is balanced overhead. Within
each clean or snatch, there is a moment called “triple extension,” which is when
the ankles, knees, and hips are all extended. It looks very much like jumping while
holding a barbell. The work primarily should be done by the legs and hips, not the
arms. (A hang power snatch is similar, except the lifter begins with the bar in hand
hanging at thigh height.)
Clean
The basic clean begins on the floor, similar to a deadlift. Pull the barbell up to
thigh height (the start of the hang clean) and then perform a hang clean. There is
no clear delineation between the two pulls; it should look like one continuous
movement from floor to shoulder height. It is vital to remember to keep your back
in that neutral position when picking the weight up off the floor. Rounding the
back is a great way to strain the lower back.
Push Press
Hold a barbell at shoulder height, palms under the bar. You may rest the bar on
the upper chest if you like. Perform a quick countermovement (bend your knees as
if you are about to jump), then use your legs to explosively propel the bar above
your head, straightening your arms. Balance, then bring the bar down and repeat.
As you push the bar overhead, you may find that you achieve better balance by
simultaneously taking a small step back with one foot.
Split Snatch
Perform a hang snatch, but as you bring the bar up along your body, dip down
into a split stance, with one foot significantly in front of the other, similar to a
lunge. At the end of this rep, you should have the bar overhead with arms
extended, and your legs should be in a lunge-type position. In subsequent reps,
alternate which leg is in front. It helps a great deal to lift off into the air a bit in
order to achieve this position. This requires great balance to perform correctly, so
if you attempt it, begin using very light weight.
LARGE MUSCLE GROUP BARBELL EXERCISES
STRENGTH
Back Squat
Place the bar across your shoulders and hold onto it with both hands. Knees and
toes should point forward or with just a slight outward turn. Your feet should be
shoulder-width apart. Once you feel stabilized, squat down until thighs are
roughly parallel to the ground, then come back up. Generally, both the concentric
and eccentric movements should be done in a controlled manner. Do not “bounce”
off the bottom of the squat, as that puts great stress on your legs.
Front Squat
Hold a barbell at shoulder height, palms under the bar. The bar might rest on the
upper chest for support. Elbows should be pointing forward. Knees and toes
should point forward or with just a slight outward turn. Once you feel stabilized,
squat down until thighs are roughly parallel to the ground. If you lose your
balance and the bar is pulling you forward, let the bar drop down onto the safety
bar holders.
Lunge
Place a barbell across your shoulders and take a long step forward with one foot.
Kneel down until the rear knee is almost touching the ground. The torso should be
erect throughout the movement. When the knee reaches its nadir, push back up
to your starting position as forcefully as possible.
One-Legged Squat
Place the barbell across your shoulders as you would with a regular squat, but
put one foot back on a chair or bench. Then squat down on your front leg. Be sure
to be balanced before going down into the squat, and try not to bend forward
much at the waist. You might first want to try this with just your body weight until
you get used to the motion. If you notice a significant strength difference from leg
to leg, do a few more reps on the weaker leg until it matches the stronger leg.
Pause Squat
Place the bar across your shoulders and hold onto it with both hands. Knees and
toes should point forward or with just a slight outward turn. Once you feel
stabilized, squat down in a controlled speed until thighs are roughly parallel to the
ground. When you reach this position, hold it for 2-3 seconds, then rise as quickly
as you are able.
Slide Curl
This curling motion works the biceps along with the rear shoulder. Hold a barbell
at thigh height, palms facing forward. Slide the bar along your body, ending with
the elbows cocked back and the bar near the sternum. Both concentric and
eccentric portions of the rep should be done in an controlled manner.
POWER
High Pull
Hold a bar at thigh height, palms facing backward. Perform a countermovement
(bend your knees as if you are about to jump), then use your legs to explosively
move the bar straight up your body. With the high pull, you will use your arms to
help pull the bar up, ending with the elbows flared out and the bar around
shoulder height. This is similar to the upright row, but done much more quickly.
OTHER SIGNIFICANT EXERCISES
Reverse Woodchop
Cable Woodchop
One-Armed Cable Flye
Front Pulldown
Dips
Pushups
Situps/crunches
Pull-ups/chin-ups
Step Up
Leg Extension
Plyo exercises
Knees to Elbows
Core stability (bridge positions, etc.)
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