In this week’s blog post, Ron Morris continues with Dumbbells, showing us a few more accentuations for the deadlift. He demonstrates the proper form for the Dumbbell Row. He also shows us the Pull-up with the V-bar grip. Get fit with Ron Morris!

Ron Morris:  Everybody should have safety cones, don’t you think? I do. I’ve got a whole set of safety cones, dumbbell parking only. When we deadlift, you also, much like bench press, you want to have a few accentuation moves. The best one is either the pullup with a V-bar grip. [clang] Hook it, nice and easy. Then you want to have a nice arc.

Pull your body up, down. How cool is that? Gets the whole range of motion after you deadlift a couple of sets, maybe. The other thing after you do a set a deadlifts is a row, a dumbbell row. You can do kettlebell rows, too. I prefer those, but we’re in “Dumbbell land” today. Let’s see, let’s get a good angle on this.

Classic rowing technique is [claps] kind of a tripod. You have your back, foot back and away from the bench, knee out, hand here. Now, you’ve got a triangle parameter. The dumbbell’s right in the pocket here, right in the middle. You’re just going to do that. You’re going to pick it up and down. You’re not going to do this. You’re going to do this. You’re going to meet the force, pull it into your body.

Works, obviously, your entire part of your back, your abs, your gripping collar for the deads when you’re coming out of the deads. You want to do a set on both sides. It looks like this. Again, you get your square pocket. Come back, pull in, down. Big range of motion, pull in, down. That’s it. More powerlifting secrets later. Now, where’s my cone? Hold on. Look out, dumbbell parking. I’ll be back. You watch that cone!

[silence]

Ron:  Everybody should have safety cones, don’t you think? I do. I’ve got a whole set of safety cones, dumbbell parking only. When we deadlift, you also, much like bench press, you want to have a few accentuation moves. The best one is either the pullup with a V-bar grip. [clang] Hook it, nice and easy. Then you want to have a nice arc.

Pull your body up, down. How cool is that? Gets the whole range of motion after you deadlift a couple of sets, maybe. The other thing after you do a set a deadlifts is a row, a dumbbell row. You can do kettlebell rows, too. I prefer those, but we’re in “Dumbbell land” today. Let’s see, let’s get a good angle on this.

Classic rowing technique is [claps] kind of a tripod. You have your back, foot back and away from the bench, knee out, hand here. Now, you’ve got a triangle parameter. The dumbbell’s right in the pocket here, right in the middle. You’re just going to do that. You’re going to pick it up and down. You’re not going to do this. You’re going to do this. You’re going to meet the force, pull it into your body.

Works, obviously, your entire part of your back, your abs, your gripping collar for the deads when you’re coming out of the deads. You want to do a set on both sides. It looks like this. Again, you get your square pocket. Come back, pull in, down. Big range of motion, pull in, down. That’s it. More powerlifting secrets later. Now, where’s my cone? Hold on. Look out, dumbbell parking. I’ll be back. You watch that cone!