From the May issue of Swimming World Magazine, here’s a look at how dumbbell training can be used as a successful dryland workout.
By J.R. ROSANIA
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DEMONSTRATED BY NORIKO INADA • PHOTOS BY EMMI BRYTOWSKI
If you had limited resources and were looking for just one piece of exercise equipment to perform strengthening movements, I would choose the dumbbell. With a pair of dumbbells at a few different weights, you can perform several strengthening-specific exercises.
Dumbbell training allows you the unique opportunity to train your extremities individually with a set resistance. Dumbbell training also enables you to enhance an imbalance you might have.
For this program, complete the exercises two to three days per week. Perform eight to 10 repetitions. Start with a perceived resistance to 50%, and increase 10% each week. Always be able to complete the repetitions.
Discontinue the program seven to 10 days before a major competition. Enjoy your dumbbell strength program.
ALTERNATING DUMBBELL BENCH PRESS ON A STABILITY BALL
With your back and shoulders on a stability ball, perform an alternating-arm bench press.
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ALTERNATING DUMBBELL BENT-OVER ROW
With your upper body facing downward and parallel with the floor, perform an alternating roll with a dumbbell.
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SQUAT WITH A DUMBBELL OVERHEAD PRESS
With the dumbbells at your shoulders, start squatting and then perform an overhead press on the upward movement.
BENT-OVER FLY
While holding dumbbells, bend your upper body so that it is parallel with the floor and perform a lateral butterfly movement.
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SEATED TWIST ON A STABILITY BALL
While holding a dumbbell, sit on the front edge of a stability ball and perform a twisting motion.
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MEET THE TRAINER
J.R. Rosania, B.S., exercise science, is one of the nation’s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, in Phoenix. Check out Rosania’s website at www.jrhealthplex.net.
MEET THE ATHLETE
Noriko Inada, 43, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women’s 25-29, 30-34, 35-39 and 40-44 age groups.
NOTICE: All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.