Dumbbell Matrix

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 Dumbbell Matrix

By: Jess Novotny & Jeremy Sullivan

The dumbbell matrix consists of five exercises that are completed in a continuous circuit style. The weight of the dumbbells should be chosen with the idea that the exercises are completed in 3 sets of 6 repetitions at a good pace with no breaks. The dumbbell matrix  can be used as a versatile aerobic group of exercises.  For example they can be used as a warm-up to increase the heart rate before engaging in a work out. It also increases the neuromuscular coordination through the quick firing of the upper and lower extremities. The matrix can provide muscle synergy which can relate to both strength training, sports, and much more.


    Hip Hinge with Upright Row

  • Standing with feet shoulder width apart, knees slightly bent, and back in a neutral position.
  • Hinge at the hips allowing the weights to glide down thighs until they reach the knees.
  • Explode up into a upright row bringing the elbows to the ceiling while raising heels.

    Squat with Overhead Press

  • Begin with dumbbells at side, feet shoulder with apart, and back in a neutral position.
  • Fully squat with dumbbells at side keeping the knee over the shoelaces and back in a neutral position.
  • Returning from the squat, lift the dumbbells to the shoulders.
  • Press the dumbbells over head and heel raise.

    Deadlift with Overhead Snatch

  • Begin with knees slightly bent, back in a neutral position, the dumbbells in the front at the hips.
  • Bend forward at the hips allowing the weights to glide down thighs until they reach the knees.
  • Explode upward as if it were an upright row (as seen in the first exercise).
  • When the row position is reached smoothly transition the weights over the head through the rotation of the shoulders while raising the heels.

    Front Squat to Overhead Press

  • Start with the dumbbells at shoulder level with a neutral grip and the weights parallel to the ground.
  • Fully squat with the back in a neutral position and knees over the toes.
  • Return from the squat and press dumbbells over the head getting the elbows next to the ears while heel raising.

    Bent Over Rows

  • Begin with dumbbells at side, feet shoulder with apart, and back in a neutral position.
  • Hinge at the hip with a slight knee bend.
  • Keeping the torso stationary, lift the dumbbells to you side, keeping the elbows close to your body, pinching shoulder blades together.

    For more information on the Dumbbell Matrix, schedule an appointment with us: CALL: (443)-213-0395 or E-mail us at: DAVE@IMPACT-Fellowship.com