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Step aside, chronic cardio: compound exercises are making a comeback when it comes to serious (and lasting) fat loss.
I can already hear the concern.
“But wait – how can we have serious fat loss without cardio? We need to burn calories to lose fat!”
While it’s true that cardio – such as steady-state running on a treadmill – will burn a burst of calories in the short term, that is precisely the point to remember: calories are being burned in the short term.
Is a set calorie burn (and a lot of lost time) truly the best we can hope for when it comes to getting an effective workout?
This is where the awesomeness of compound exercises come in.
Compound exercises are classified as exercises that stimulate all of your major muscle groups, which leads to an increased metabolic output (i.e., increased fat burning) for several hours after your workout.
In fact, a study published in the European Journal of Applied Physiology discovered that a 30-minute compound-exercise workout elevated participants’ metabolisms for an astounding 48 hours following the workout – a marked increase over longer, steady-state cardio workouts (1).
This is huge in terms of fat loss, considering your resting metabolic rate accounts for roughly 70 percent of the calories you burn each day.
By adding in the compound dumbbell exercises below, you’ll increase your metabolic rate, build more muscle (which further increases your metabolic output), and blast major calories during the movements.
That beats spending hours each week on a treadmill, doesn’t it?
And not only that, but these compound movements are also functional exercises, which means they get your whole body strong, fast.
Don’t worry about lack of equipment, as the workouts listed below require only two heavy dumbbells. Plus, they can be done anywhere, no gym required!
As a general fat loss prescription, aim for:
With that being said, let’s get started!
The squat press is one of the best compound dumbbell exercises for fat loss and muscle gain, as you’re working nearly every muscle group in one movement.
Just squatting on its own activates nearly every muscle in the body, from the quadriceps and hamstrings, to the glutes and even the back muscles (2).
Adding the press at the peak of your squat further compounds the exercise and recruits the full spectrum of stabilizer muscles in the upper body and core, with a main focus on the triceps and shoulders.
Common Mistakes
Before we get to squat-pressing, it’s important to remember that proper form is crucial when performing compound exercises, as poor form can result in excessive strain on the knee joints, the spine and lower back.
Avoid the common mistakes below to get the most out of the squat press:
Rounding the spine.
It’s tempting to round your back or slouch forward during a squat (especially when you’re holding dumbbells at shoulder height). This puts heavy strain on your spine.
Instead, be sure to pull in the stomach (engaging the core) and keep the spine straight by pushing your hips back on the way down.
Knees going past the toes.
Another common mistake is bending the knees out over the toes while squatting, which is a huge no-no, unless you want to risk damaging your knees.
Remedy this mistake by pushing your hips back as if you’re sitting in a chair. Keep your chest open and spine straight.
Grab Your Dumbbells
The lunge press is a variation of the basic lunge, which is an outstanding leg exercise targeting the quadriceps and glutes.
The extra weight and movement from the dumbbell press takes it up a notch, engaging the stabilizing muscles of the core, shoulders, upper back and triceps.
Common Mistakes
Lifting onto the toes.
When lunging forward (especially when starting to fatigue) many lift up onto their toes while lowering down into the lunge and/or when pushing back up. This can strain the knee joints and throw off your balance.
Instead, keep your weight across the entire foot, using your quadriceps and glutes to return to standing.
Knees going past the toes.
Similar to the squat position, you want to make sure your knees stay behind your toes when you lower into a lunge.
Performing the Lunge Press
Another winner in the world of compound exercises is the dumbbell clean and press.
It not only engages the hamstrings and the upper body, but also increases explosive movement and fast-twitch muscle fibers, as you’re moving the dumbbells at a fast pace from the floor to overhead.
Common Mistakes
Rounding the spine.
Since the clean begins in a position similar to the deadlift and progresses into a front squat in the middle, a common problem is rounding the spine through these two movements.
Be sure to keep your spine erect with your chest open and head forward to avoid stressing the lower back.
Performing the Clean and Press
Renegade rows are fantastic for sculpting the entire core, including the deep inner muscles of the transverse abdominis, along with the back and biceps.
Similar to the clean and press, it requires a lot of explosive power to row your dumbbells while remaining stable.
Common Mistakes
Swaying side to side or rolling the hips.
Since you’re in a plank position and rowing your dumbbells upward, it’s easy to gather momentum by swaying slightly to aid in the row. Avoid this in order to protect the spine and engage the stabilizer muscles.
Performing the Renegade Row
T-push-ups are a challenging, advanced move that will build strong stabilizer muscles in the core, and also work the entire upper body.
Performing the T-push-up
Modification:
If you find T-push-ups too difficult, you can always modify them by keeping your knees on the floor (use padding if your knees are sensitive).
The step-up press is great for working the hamstrings, glutes, and deltoids (the round muscle of your shoulder). They will also increase your heart rate, maximizing fat loss as you build.
The press can be performed using two dumbbells, or can be modified to a single-arm press. Here, we’ll look at the single-arm, as it engages more core stabilizer muscles throughout the movement by holding weight on one side of the body.
Performing the Step-Up Press
You’ll not only feel the burn in your glutes and quadriceps while performing walking lunges, but you’ll also get an amazing core workout due to the balance and strength required to hold a static weight above your head.
Common Mistakes
Knees going past the toes.
Even though the walking lunge is a moving lunge, the same rules apply: avoiding pushing the knees out over the toes as you lower down, otherwise you risk straining the knee joints.
Performing the Walking Dumbbell Lunge
Note that holding the dumbbells above your head (or just holding one with both hands) requires a good deal of balance. If you become too out-of-breath or can’t maintain good form, try holding lighter dumbbells by your sides during the lunges.
Lateral dumbbell lunges are excellent for developing the calves, glutes, and hamstrings, as well as the abdominals and inner thigh region.
Common Mistakes
Knees over the toes.
While it might sound repetitive at this point, it is crucial, just as with any other lunge, that your knees remain behind your toes to avoid knee injuries.
Performing Lateral Dumbbell Lunges
The Bulgarian dumbbell lunge, also referred to as a split-squat, differs from a regular lunge in that tension remains in one leg while performing reps, instead of alternating legs.
While the Bulgarian lunge is excellent for working the entire lower body, it is also great for correcting weaknesses (say, if one of your legs were stronger than the other) as each leg is working singularly.
The Bulgarian lunge also requires a great deal of balance, as one foot is propped on a bench behind you. This strengthens the smaller stabilizer muscles in the core as well as the legs.
Common Mistakes
Leaning forward or slouching.
It may be tempting to lean forward during the lunge, as your foot is propped behind you. Resist this and keep your spine straight to avoid putting too much strain on the spine.
Knees past the toes.
You know the drill. Be sure to keep the knees behind the toes when lowering into the lunge to avoid excessive tension on the knees.
Performing the Bulgarian Dumbbell Lunge
One of the great things about all of these exercises is that you can put together a fast, effective workout really easily by stringing them together.
I’m guessing you’ll be feeling the burn not only during the workout, but probably the next day, too.
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