Best Push Day Workouts With Dumbbells To Olympic Lift

The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.

How to do it

1. Stand straight with your feet hip-width apart, holding dumbbells at your sides.
2. Shift your weight onto one leg and step forward with the other leg.
3. Land heel-first and keep your back heel lifted.
4. Lower your back knee towards the ground while keeping your front heel down.
5. Once your front thigh is parallel to the floor, push off your front foot to return to standing.

The Single Leg Romanian Deadlift is a variation of the Romanian Deadlift that targets your glutes and hamstrings. This exercise helps improve your balance, strength, and stability on both sides of your body, making it beneficial for other lower body workouts like squats and lunges.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Tighten your core to keep your back straight.
3. Hinge at your hips and lift your left leg straight back, keeping it in line with your torso.
4. Keep your knee slightly bent as your shoulders move over your toes.
5. Lower until your back is no longer straight, then return to standing and repeat on the other leg.

The Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting the legs, shoulders, and core. It's great for building strength, balance, and flexibility, making it suitable for all fitness levels and ideal for home workouts.

How to do it

1. Stand with feet hip-width apart and slightly bend your knees.
2. Hold a dumbbell in each hand at shoulder height with palms facing in.
3. Keep your core tight and back straight, looking forward.
4. Squat down, keeping the dumbbells at your shoulders.
5. Stand up by pushing through your legs, and at the same time, press the dumbbells overhead.
6. Rotate your wrists so palms face forward at the top.
7. Slowly lower the dumbbells back to shoulder height to return to the starting position.

The Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.

How to do it

1. Hold a dumbbell in one hand with your feet wider than shoulder-width apart.
2. Keep the dumbbell in front of you, aligned with your body center.
3. Engage your core, straighten your back, and lift your chest.
4. Bend your knees and hinge at the hips to lower the dumbbell between your legs, palm facing in.
5. In one smooth move, extend your legs and thrust your hips forward.
6. Rise onto your toes, using your calves, then pull the dumbbell overhead using your shoulders and back.
7. Bend your knees slightly to drop underneath the dumbbell as you raise it.
8. Stand up fully with the dumbbell overhead, pausing for a moment.
9. Lower the dumbbell back to the starting position.

The Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.

How to do it

1. Hold a dumbbell in each hand with palms facing you.
2. Stand with your feet slightly wider than shoulder-width apart.
3. Engage your core and keep your back straight.
4. Bend at the hips and lower the dumbbells in front of your shins until you feel a stretch in your hamstrings.
5. Stand back up by pushing your hips forward and using your glutes and legs.
6. As you stand up, raise your shoulders towards your ears in a shrug.
7. Hold this position briefly, then return to the starting position.

The Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.

How to do it

1. Hold a dumbbell in each hand with palms facing you.
2. Stand with feet wider than shoulder-width apart and dumbbells in front of your thighs.
3. Engage your core, straighten your back, and keep your chest up.
4. Hinge at your hips and lower the dumbbells until you feel a stretch in your hamstrings (dumbbells in front of your shins).
5. In one motion, extend your legs and drive your hips forward using your quads and glutes.
6. As you stand, rise onto your toes and pull the dumbbells towards your chest with elbows flaring out.
7. Hold for a moment at the top before returning to the starting position.

The Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.

How to do it

1. Grab a dumbbell in each hand.
2. Stand with your feet wider than shoulder-width apart.
3. Hold the dumbbells in front of your thighs with palms facing you.
4. Keep your core tight, back straight, and chest up.
5. Hinge at your hips and lower the dumbbells until you feel a stretch in your hamstrings.
6. Rotate your wrists so palms face each other.
7. Pull the dumbbells to your chest by driving your elbows back.
8. Pause for a moment, then return to the starting position.

The Double Dumbbell Hang Snatch is an exercise that builds explosive strength and power, mainly targeting the shoulders, back, and legs. Using two dumbbells helps improve your coordination and balance, making it great for overall functional fitness.

How to do it

1. Hold a dumbbell in each hand, standing with feet wider than shoulder-width.
2. Keep dumbbells in front of your thighs with palms facing you.
3. Engage your core and straighten your back, keeping your chest up.
4. Hinge hips back and lower dumbbells; elbows should be outside knees.
5. In one motion, extend your legs and drive hips forward.
6. Lift onto your toes while standing up and raise dumbbells overhead.
7. Bend knees slightly and drop under the dumbbells at the top.
8. Hold briefly, then return to the starting position.

The Double Dumbbell Power Snatch is a powerful full-body exercise that boosts strength, coordination, and athletic performance. Using two dumbbells makes it more challenging, especially for grip and shoulder stability.

How to do it

1. Grab a dumbbell in each hand.
2. Stand with feet wider than shoulder-width apart.
3. Hold the dumbbells in front of your thighs with palms facing you.
4. Engage your core, keep your back straight and chest up.
5. Hinge at your hips and bend your knees to lower the dumbbells, keeping elbows outside knees.
6. In one smooth motion, drive through your legs to lift the dumbbells to just above your knees.
7. Explode up by extending your legs and thrusting your hips, standing tall on your toes.
8. Raise the dumbbells overhead while engaging your back and shoulders.
9. Slightly bend your knees to catch the dumbbells above and behind your head.
10. Pause briefly, then return to the starting position.

The Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.

How to do it

1. Hold a dumbbell in each hand, arms at your sides.
2. Stand with feet wider than shoulder-width.
3. Keep your back straight and chest up.
4. Hinge at the hips, slightly bend your knees, and lower the dumbbells until you feel a stretch in your hamstrings.
5. Quickly push your hips forward to stand up, engaging your quads and glutes.
6. As you stand, lift onto your toes to work your calves and hold for a moment.
7. Lower back down to the starting position.

The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.

How to do it

1. Lie on your back with your feet flat on the ground, about shoulder-width apart.
2. Hold a dumbbell with both hands on your hips.
3. Lift your hips by pushing through your heels until your body forms a straight line from shoulders to knees.
4. Hold this position and engage your glutes throughout the exercise.
5. Keep your shoulders and feet on the floor.

The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.

How to do it

1. Lie on your back with your feet flat on the ground, about 6 inches from your glutes.
2. Hold a dumbbell with both hands over your hips.
3. Squeeze your glutes and push your heels into the ground to lift your hips.
4. Keep your hips in line with your shoulders and knees and hold for a moment.
5. Lower your hips back down to the starting position while keeping tension in your glutes.
6. Ensure your feet and shoulders stay on the floor throughout the movement.

The Dumbbell Clean is an explosive exercise that works multiple muscle groups, making it great for beginners. Using dumbbells allows you to start with lighter weights while helping to build stability and balance in your movements.

How to do it

1. Stand with your feet shoulder-width apart and dumbbells outside your feet.
2. Hinge at your hips and bend your knees to grab the dumbbells with palms facing you.
3. Keep your back straight and push through your heels to lift the dumbbells vertically next to your body.
4. When the dumbbells reach mid-thigh, explosively extend your hips, knees, and ankles to lift them to shoulder height.
5. Catch the dumbbells on your shoulders by snapping your elbows underneath them and drop into a half squat.
6. Stand tall before lowering the dumbbells back to the starting position.

The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.

How to do it

1. Stand tall with feet shoulder-width apart and hold a dumbbell in each hand next to your hips.
2. Push your hips back and slightly bend your knees to lower the dumbbells down along your legs.
3. Keep your back straight as you lower the dumbbells as far as comfortable, then return to standing tall.

The Dumbbell Snatch is a dynamic exercise that works multiple muscle groups through powerful movements. It's easier for beginners than a traditional snatch, and using dumbbells helps improve stability and balance.

How to do it

1. Stand with your feet shoulder-width apart and place a dumbbell between your feet.
2. Bend your knees and push your hips back to grab the dumbbell with one hand.
3. Quickly lift the dumbbell overhead while keeping it close to your body until your arm is fully extended.
4. Stand up straight once balanced, then lower the dumbbell back to your chest and down to the ground.