How to Use Dumbbells for Elite Performance

Everyone has been a dumbbell rack at the gym, but are you using them as effectively as you could be to maximize your athletic potential? Bicep curls and shoulder presses are the typical go to exercises when you see dumbbells. These exercises only focus on a few select muscle groups without synchronizing your body for performance. So let’s break down where your main focus should be when creating a program for elite hockey performance and our top go-to dumbbell exercises!

Weight Transfer

Best Personal trainers and Sports performance coaches in south jersey The number one thing every athlete should focus on to become better at their sport is understanding weight transfer. Knowing how to transfer your weight efficiently with not only skyrocket your speed, strength and power but also greatly increase stamina and endurance. When your moving efficiently your saving energy and you’ll be able to last longer in your sport! Not to mention, if you don’t get tired as quickly you wont be as susceptible to injury as most injuries tend to occur from excessive poor movement while the body is fatigued.

Planes of Motion

Training the planes of motion goes hand in hand with understanding your weight transfer. The planes of motion consist of sagittal (forward/backwards), frontal (side to side) and transverse (rotational). All three of these are essential to maximizing your athletic potential. Negating just one of these could leave a significant hole in your game. Ensure your a well rounded athlete with no missing attributes, train all three planes of motion in your program!

Elite Dumbbell Workout

Here is a sample workout focused on weight transfer and working all three planes of motion!

Mastering your weight transfer and incorporating more planes of motion into your training program will take your athletic potential to an elite level! Give them a shot, and as always we’re always here if you have any questions!

#unleashthepotential

Written by:

Rob Jost – ACE-CPT, NSCA-CPT

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