Form when using dumbells vs. a barbell

[twosquared]

Cathe -

I absolutely adore you. I've been doing a lot of workouts via fit-tv. I am in the process of making my first purchase from you - this is a very overwhelming process.

I do not own a barbell - and probably won't for a while due to space constraints. I do a lot of the leg work that you use a barbell for using dumbells.

My question is proper form. When doing squats should I hold the dumbells on my shoulders, or keep them along side me. The same holds true for lunges, dumbells at the shoulders or along side of me.

Also, how would I translate barbell weight to dumbell weight. If I use a twenty pound barbell when I am at the gym, is that the same as using two 10 lb. dumbells?

Also, when doing I think it's bootcamp, you do jacks with big arm circles and jump, not good when you have a drop ceiling. Can you recommend a sustitute move for this that will provide the same intensity? I've basically been going airborne without the arms.

Thanks so much for inspiring me again!!! I have never looked forward to exercising as much as I do now.

 

[Aquajock]

I'm not Cathe, but I thought I'd offer a couple of suggestions:

Re using dumbbells rather than barbells for traditional squats, IMHO you'd get better form by holding the dumbbells up at the shoulders rather than down alongside you; this position enables you to comfortably do either a standard squat or a plie squat and not have to worry about your arms and legs colliding. Make sure your core is braced and strong during these.

Re using dumbbells rather than barbells for lunges, the opposite is true: hold the dumbbells down alongside you. Because you're in a split stance rather than a legs-abducted stance, this will be more comfortable for you. Make sure the arms don't swing forward and back as you execute the lunges.

Re relative weight-loads: yes, 2 10-lb dumbbells offer the same workload as a 20-lb barbell.

Re airborne jacks with big arm circles, consider performing biceps curls as you execute the airborne jack, or keeping the arms at shoulder level and opening and closing them (much as you would a pec flye with weights), OR a long-arm lateral delt raise as you execute the jack. (It goes without saying that you would NOT use weights for these.) Dynamic arm movements will make the move more intense. (And btw, I feel your pain: the first time I did airborne jumps with those big circle arms {I think it was during Circuit Max}, I underestimated how high I could jump, flailed my arms and whacked my left hand on a brass-and-glass ceiling fixture. Had a nice bruise for a week and a half, and almost had to get a restraining order on myself.)

HTH -

A-Jock

 

[twosquared]

Thank you so much for your response.
I am finding everyone on this website so helpful.

 

[kathryn]

I usually hold dumbbells in front of my shoulders (like in an exaggerated biceps curl position). When I do pliés using dumbbells, I will sometimes hold them at the top of the thigh. In Firm workouts, they actually put them ON their shoulders, but I find that hurts (maybe too much bone there on me!).

When you use dumbbells instead of barbells for some moves (like bench presses), you will likely use less overall weight when using dumbbells, because you have to do more stabilizing. But for squats and lunges, I agree that a 20# bb is the same as two 10# dbs.

As for circle jack substitutions, maybe doing the arms just out to the side like a delt raise.

 

[DebbieH]

Hi t-s!! Glad to have you join the fourms. We look forward to "seeing" you around. You have gotten great responses for positioning but you may want to consider picking up a barbell just for hitting the muscles differently. It is not absolutely neccesary but you could always store it under your bed/couch by removing all the weight plates. Just an idea. Nice to meet you!
Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[Aquajock]

I agree with DebbieH - Twosquared, plan on graduating to a barbell at some point in the future. The Troy Lite barbell system that Cathe features in many of her productions (and I believe there's a link here on her website to Fitness1st, the company I bought my Troy Lite system from) has a shorter bar that is perfect for more petite exercisers, can accommodate up to 80 lbs of rubberized plates, has easy slip-on clips, and is all around great. And very easily stored, especially if you take the plates off.

As you continue to work Cathe-Style and develop more strength, especially in the lower body, your legs are gonna need more weight-load challenge than your hands and forearms can comfortably handle, especially for extended sets. The shoulders and back/core can handle a lot more weightload than the hands / forearms.

Never underestimate the power of the average Cathe-ite in spending your money for you, now and in the future.

A-Jock

 

[twosquared]

Exactly what I was afraid of!!! - lol
I am already having trouble holding the ten pound weights by my shoulders. I was at the gym the other day and used a 20 pound barbell. It was much more comfortable, and for some reason my legs were a little sore - the good kind - the next day, where I have not experienced that when using the dumbells.

Thanks all for the info, and for recommending the troy lite, I will look into it.

 

[Soosan]

Just wanted to add another welcome, Twosquared, and chime in about barbells.

I think dumbbells are fine for now, but you'll see as you progress, you'll want to get a barbell. Barbells will take you so much further than dumbbells. Finally getting a barbell made a huge difference in my progress. I can't imagine not having one now.