9 Dumbbell Exercises for Functional Strength
- Maia Sobejana
- Jun 6, 2020
- 4 min read
What is Functional training?
Functional training aims at enhancing function of the body by training the coordination of muscles in various movement patterns [1]. Although there is no concrete definition, it is generally defined as a training that seeks to improve a particular movement. Therefore, the closer an activity is to your specific goal, the better the outcome (i.e. if you would like to improve your ability to perform daily tasks, the exercise that you choose to perform should have a similar movement) [1].
What are the benefits of Functional Training [1]?
Improves muscle strength
Improves muscle endurance
Improves balance
Improves activities of daily living
Improves movement coordination
Improves speed
Therefore, the benefits you get out of functional training will prevent injuries, improve your overall (athletic) performance and most of all, help you get into shape.
The Top 9 Dumbbell Exercises
What you should aim for:
3 sets
10-15 repetitions (depends on the weight of your dumbbell)
Little to no rest between sets
Repeat this workout 2-3x/week
1. Thrusters
Stand shoulder-width apart.
Hold a pair of dumbbells just above your shoulders; your palm should be facing each other.
Tighten your core and squeeze your glutes and lower yourself into a deep squat position.
Anchor the balls and the heels of your feet to the ground.
Simultaneously explode up to a standing position and straighten your arms above your head – while exploding up, use the momentum from your hips and your quads to push the dumbbell to an overhead position.
Lower the dumbbells to your shoulders while simultaneously going to your deep squat position.
Repeat this movement.
2. Alternating single-arm snatches
Start with a dumbbell directly in between both of your legs.
Squat down so that your quads are parallel to the ground. Make sure that your back is straight.
Grab the dumbbell and use your legs and your back to lift the dumbbell away from the ground.
Once the dumbbell has reached your groin area, start to bend your elbows continuing pulling the dumbbell as high as you can. Ensure that your elbows remain high throughout this step and that you are keeping the dumbbell as close to your body as possible.
When you have pulled the dumbbell to the highest position, raise the forearm and straighten your elbows. You should end up in an overhead position. Your knees should be slightly bent at this stage.
Lower the dumbbell to the knee level and receive the dumbbell with the other hand.
Repeat the movements but with the opposite hand.
3. Romanian deadlift
Stand shoulder-width apart.
Hold two dumbbells in front of you.
Slowly lower the dumbbells to just below your knees. Slightly bend your knees and keep your back straight. You should be just bending your body at the hips.
Drive your hips forward and bring the dumbbells back to the starting position.
4. Russian DB swings
Stand shoulder-width apart and hold one end of the dumbbell in between both of your legs.
Engage your core, keep your back straight and bend at the hips (just like in the Romanian deadlift). While doing so, bring the dumbbell past your legs.
Explode your hips forward and use the force from your hips and the glutes to swing the dumbbell to chest level.
Let the dumbbell swing back past your legs by bending at the hips.
Repeat this into a smooth motion.
5. Goblet Squat
Stand with your feet wider than your shoulder and hold one end of the dumbbell at the centre of your chest.
While keeping your back straight, squat down.
Anchor your heels and the balls of your feet to the ground and come back up.
6. DB step-up
Stand in front of a bench, or a chair, while holding the dumbbells next to you.
Place the right foot on the bench and lift yourself up – by using the force from your foot and your quads – until your left foot is on the bench.
Lower the left foot down to the floor while maintaining a straight back.
7. Bulgarian split squat
Find yourself a surface when your rest your foot on. It needs to be around knee height.
Hold a dumbbell on each side of your body and get into a forward lunge position.
Keep your upper body upright, engage your core and while making sure that your hips are square to your body, lift your back leg and rest the top part of your foot on the surface.
Lower your front thigh until it is parallel to the ground. Make sure that your knees are in-line with your toes the entire time. Do not let your knees surpass your toes.
Drive through the front foot and come up to the starting position.
8. Renegade row
Get into a push-up position with your hands on the dumbbell.
Tighten your core and perform a row with one arm. Ensure that your hips are square and that it does not rotate to the side.
Lower the dumbbell back onto the ground and repeat with the other arm.
9. DB bent-over row
Stand shoulder-width apart and hold the dumbbells just beside your body.
Bend your knees, keep your back straight and bend at the hip. Let the dumbbells hang in front you.
While maintaining in this position, simultaneously lift both dumbbells as high as possible. Focus on squeezing your shoulder blades together at the top position.
Lower the dumbbells back down without letting it touch the ground.
References
[1] Liu C, Shiroy D, Jones L, Clark D. Systematic review of functional training on muscle strength, physical functioning, and activities of daily living in older adults. European Review of Aging and Physical Activity. 2014;11(2):95-106.
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