You may be exercising for the first time or going to the gym 5 times a week for years. Anyway, exercises with kettlebells (or dumbbells) will do you the greatest good. Although many Russian weight and dumbbell movements may seem similar, the Russian dumbbells work a little differently because each exercise involves several types of muscles that provide stability and shape. All weight training exercises with Russian dumbbells strengthen the muscles, but do not make them larger, and increase the heart rate in the same way as cardiovascular exercise. The experts say it’s a combination of cardiovascular and muscle workout that works all over the body.
WittyBubbles has selected for you this series of very effective exercises.
1. Russian dumbbell movements with both arms
Areas concerned: shoulders, back, hips, buttocks, legs.
The most important thing to remember is that the force comes from the hips and not the arms. Stand straight, keeping your feet shoulder width apart or a little more. Grab the dumbbell with both hands. Raising your hips and bending your knees slightly, lower your body. Remember, you do not crouch, so do not lower yourself too much. Then move your hips forward by rotating the dumbbell together with the impulse. Repeat 12 to 15 times. Choose the weight of the dumbbell according to your personal level, because performing this exercise with too light weight is actually as dangerous as doing it with a dumbbell too heavy.
2. Squat sumo with a Russian dumbbell
Affected areas: back, legs, shoulders, arms and buttocks.
Start by adopting a very wide posture, the more your feet are spread apart and away, the more effective this exercise will be. The important thing is that you feel that the muscles of the buttocks are the ones who work the most, not the quadriceps. If you feel that it is especially the front thighs that works, separates a little more feet and place them at a 45 ° angle, hold the Russian weight in the front with both hands and lowers your body, then return to the starting position. When you crouch, your knees follow the direction of your feet and should not move. Do not lean forward, your body should only move up and down. If you feel pain in the lower back, check your technique. Repeat this exercise 10 to 12 times.
3. Triceps extension with Russian dumbbell
Area concerned: triceps
This exercise can be done sitting or standing. Grab the Russian dumbbell with both hands, lift it over your head, making sure your elbows are pointing forward. Slowly bend your elbows behind your head. Then, extend them to the initial position. Keep your elbows as close to your head as possible. The closer they are, the more the triceps are activated. Keep your knees flexible and flexible if you do it up.
If you want to add a little extra challenge, pause for a few seconds at the lowest position.
4. Squat Goblet with a Russian dumbbell
Areas concerned: legs, buttocks and back
Hold the Russian weight in front of your chest, keep your elbows close to your body and stand up straight. The feet should be spread shoulder width apart. Go down by pushing your hips backwards and keeping the Russian weight close to your chest. Stand up, keeping your back straight and your abdominals stretched. The tension must come from the legs and buttocks. Repeat this exercise 12 to 15 times.
5. Russian twist
Area concerned: Abdominal
Sit on the floor with your legs bent and your feet wide apart at the width of your hips. Hold the dumbbell near your chest. Lean back and turn your torso from right to left. Repeat as many times as you can. Most importantly, you have to turn the whole torso keeping the Russian weight close to your chest. It’s tempting to just start moving your hands with the weight, but remember that quality is always more important than quantity. If you feel like you can do more, raise one leg or both legs off the ground.
6. One-arm movement with Russian dumbbell
Affected areas: shoulders, back, hips, buttocks and legs.
This exercise is similar to two-armed movement, but is done with one arm at a time. Rotate the Russian weight up with one arm and change hands when the Russian weight is lowered. The same swinging tip in both arms is also applied in this exercise, the strength must come from the hips and not arms. Keep your back straight. The abdominals and buttocks should be tight.
7. Farmer’s walk with Russian dumbbells
Affected areas: back, shoulders, arms and abs
This may seem simple, but do not underestimate the benefits of this exercise. Take the Russian dumbbells in each hand and slowly walk slowly. Keep the trunk taut, back and neck straight, shoulders slightly back and look forward. Do 10 to 12 steps, lower the Russian dumbbells, and then repeat the exercise by walking to the starting point.
8. Weight lifting with Russian dumbbell
Affected areas: legs, buttocks, back, arms, shoulders and abs.
This exercise can be done with one or two Russian weights, it depends only on your physical condition. Place the Russian dumbbell at the end of your feet, lower your body by pushing your hips slightly backwards and catch the weight. Then lift your hips forward and take the strength to lift the weight, keeping it close to your body. Once it’s near your chest, move your arm around the weight. You must finish the exercise with the weight on the outside of the hand. Finally, bring the Russian weight back to the starting position. Repeat 10 to 12 times the exercise, then change hands if you did the exercise with one weight.
This exercise may seem a little complicated and you may need professional advice if you are not sure about the technique.
9. One-armed oar using a Russian dumbbell
Affected areas: back, arms, shoulders and abs
Put your knee and right hand on the bench, take a Russian weight with your left hand and pull it up keeping your elbow close to your body. Lower the dumbbell, repeating 12 to 15 times. Then change of arm. The Russian weight should move in a straight direction, only from top to bottom, without swaying.
10. Push exercise using a Russian dumbbell
Areas concerned: shoulders, back, arms, abs, buttocks and legs.
Everyone loves flexing exercises and it’s doubly fun because you can add a Russian dumbbell. Hold your weight with your left arm in front of your chest. Push forward with right leg and left arm with weight in hand at the same time. The Russian weight must go straight up and finish almost above your head.
Areas concerned: arms, back and abdominals
Begin with feet slightly wider than hips, the lower body should be up to about a quarter of the squatting position. Hold the weight with your left hand and rotate it around your left leg, starting from the outside. When the weight is between your legs, pass it to your right hand and rotate it around your right leg. Keep your back straight, working the abdominals and chest up. Try not to move your upper body. Repeat this exercise 15 to 20 times.
12. Ground support with one arm using the Russian dumbbell
Areas concerned: chest, arms and trunk
Lying on the floor, bend one or both legs, hold the weight with the right hand, the palm of the hand turned inward. Push upward, turning the wrist at the same time. When your hand is up, your palm should be in front of your feet. Bring the weight back to its original position. Repeat this exercise 10 to 12 times, then move on to the other arm.
13. Tractions with a Russian dumbbell
Affected areas: back, arms and abs
Begin with feet apart shoulder width, hold the weight with one hand. Rock the weight behind your back, grabbing it with your other hand, swinging it towards the front of your body. In fact, you have to turn the weight around your body. Keep your back straight, your knees flexible and use your abs. Repeat 10 to 12 times. Then change direction and repeat 10 to 12 times.
14. Dead weight with a Russian dumbbell
Areas concerned: hamstrings, buttocks, arms, back and abdominals.
The technique of this exercise is similar to the dead weight with a bar. You can do the Romanian dead weight or the conventional dead weight, both exercises are very effective, but they work on different types of muscles. Make sure to do only one of these exercises in a workout so you do not overload your lower back.
Both exercises start in the same way. Put the Russian weight between your legs, bend over and grab the weight, then get up holding it. Keep your back straight, your knees supple when you’re up.
With the Romanian dead weight exercise, the legs remain almost straight with only a very slight curve to lower the weight. Here, the buttocks and hamstrings work the most.
Conventional dead weight lifts involve more back muscles than in Romanian exercises, and also work with the quadriceps in the same way. Be careful when lowering your knees, make sure your thighs are just above the line parallel to the ground.
Important tips to avoid accidents: never bend your back, butt your buttocks when lowering the Russian dumbbell while keeping your knees flexed and flexible when lifting the dumbbell.
15. 2-armed military press with Russian dumbbells
Areas concerned: shoulders, arms and back
This exercise is not for beginners because it is necessary to have a good idea of how to perform it with the Russian dumbbells for it to be safe. Catch 2 Russian weights and keep them close to the shoulders, elbows should stay close to the body with palms facing each other, knees should be flexible and use the core too. Push the Russian weights upwards and turn your hands at the same time so that the palms of your hands are pointing forward. Then, bring the weights back to the starting position. Repeat 10 to 12 times. Be careful when choosing the weight of the Russian dumbbells and seek advice from a professional if you do not know how to do this exercise.
Would you like to include Russian weight training in your routine? Or maybe you’re using it already? Tell us what you think in the comments and share this article with your friends.