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Dumbbell Training Paperback – January 24, 2014

by Allen Hedrick (Author)
4.1 4.1 out of 5 stars 97 ratings
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Dumbbell Training
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Maximum results with minimal equipment.

Dumbbells have always been a strength training staple because of their versatility, affordability, and effectiveness. With the enormous popularity of all-in-one, adjustable versions, dumbbells have solidified their standing as the must-have muscle building tools. Now comes the one authoritative guide to using dumbbells to achieve the results you want.

Developed by renowned strength and conditioning coach Allen Hedrick, Dumbbell Training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by step-by-step instructions, common errors and corrections, and safety considerations. Expert insights, variations, and training tips further explain how to isolate muscles, increase range of motion, and stimulate stabilizing muscles to protect joints.

More than just exercises, Dumbbell Training includes workouts and programs proven to add muscle mass and definition and enhance sport performance. You’ll find 33 programs for increasing power, speed, agility, and balance for athletes in 11 popular sports: basketball, cycling, ice hockey, skiing, soccer, softball, speed skating, swimming, track, volleyball, and wrestling. It’s all here and ready to use.

At the gym, home, or on the road, Dumbbell Training is a targeted approach to improving strength, power, musculature, and performance. If you own dumbbells, this book is a must-own.

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Previous page
  1. Print length
    224 pages
  2. Language
    English
  3. Publisher
    Human Kinetics
  4. Publication date
    January 24, 2014
  5. Reading age
    18 years and up
  6. Dimensions
    7 x 0.75 x 10 inches
  7. ISBN-10
    145044458X
  8. ISBN-13
    978-1450444583
  9. See all details
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Editorial Reviews

About the Author

Allen Hedrick, M.A., CSCS*D, FNSCA, coach practitioner, was named the first-ever head strength and conditioning coach at Colorado State University at Pueblo in September 2009. He earned his bachelor’s degree from California State University at Chico and his master’s degree from California State University at Fresno. For three years he worked as a strength and conditioning coach at the United States Olympic Training Center in Colorado Springs, Colorado. He then worked as the assistant strength and conditioning coach at the United States Air Force Academy, also in Colorado Springs, for three years before being named the head strength and conditioning coach at the academy, a position he held for nine years. In that position Hedrick was responsible for the strength and conditioning programs for football and volleyball while overseeing the academy’s entire strength and conditioning program.

Hedrick then moved to the National Strength and Conditioning Association's headquarters, also in Colorado Springs, as the head strength and conditioning coach and later as education coordinator. Hedrick stayed in that position until moving into his current position at CSU-Pueblo.

During his career, Hedrick has worked with a variety of athletes, from elementary school age to professionals and Olympic medalists (speed skater Bonnie Blair and Greco-Roman wrestler Matt Ghaffari). Hedrick’s work has been published over 100 times in a variety of publications covering diverse topics, and he has written a book on strength and conditioning for football. He has also produced numerous DVDs on topics related to strength and conditioning, including Strength for Sports Performance (Human Kinetics, 2007). Hedrick has spoken at various conferences and clinics worldwide, including Guatemala, Japan, Australia, and China. In 2003 Hedrick was selected by his peers as the National Strength and Conditioning Association's Collegiate Strength and Conditioning Coach of the Year.

Product details

  • Publisher ‏ : ‎ Human Kinetics; First Edition (January 24, 2014)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 224 pages
  • ISBN-10 ‏ : ‎ 145044458X
  • ISBN-13 ‏ : ‎ 978-1450444583
  • Reading age ‏ : ‎ 18 years and up
  • Item Weight ‏ : ‎ 1.05 pounds
  • Dimensions ‏ : ‎ 7 x 0.75 x 10 inches
  • Customer Reviews:
    4.1 4.1 out of 5 stars 97 ratings

About the author

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Allen Hedrick

Allen Hedrick

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Allen Hedrick, MA, CSCS, FNSCA, has a bachelor’s degree from California State University at Chico and a master’s degree from California State University at Fresno. Following graduation, he was hired as a strength and conditioning coach at the United States Olympic Training Center in Colorado Springs, Colorado, where he stayed for three years. Hedrick then served as the assistant strength and conditioning coach at the United States Air Force Academy in Colorado Springs for three years before being named the head strength and conditioning coach, a position he held for nine years.

Hedrick then moved to the National Strength and Conditioning Association (NSCA) headquarters, where he worked as the head strength and conditioning coach and later as the education coordinator. In 2009, he was named the first-ever head strength and conditioning coach at Colorado State University at Pueblo.

During his career, Hedrick has worked with athletes from elementary school students to athletes at the professional and Olympic levels, including athletes who have won medals in the Olympic Games (Bonnie Blair in speed skating and Matt Ghaffari in Greco-Roman wrestling). A frequent writer, Hedrick has been published over 100 times in a variety of publications on a variety of topics related to strength and conditioning. In addition, he has presented at numerous conferences and clinics, both nationally and internationally, including in Guatemala, Japan, Australia, and China. In 2003, Hedrick was selected by his peers as the NSCA's Collegiate Strength and Conditioning Coach of the Year.

Customer reviews

4.1 out of 5 stars
4.1 out of 5
97 global ratings

Top reviews from the United States

Kindle Customer
5.0 out of 5 stars I bought this book for my dad and he loved it. He lost a lot of strength from ...
Reviewed in the United States on August 31, 2015
Verified Purchase
I bought this book for my dad and he loved it. He lost a lot of strength from having cancer and he found these exercises to be very useful in regaining strength.
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Docdaddy
4.0 out of 5 stars While it appears focused on athletic programs, a superior variety of exercises are very well described and illustrated.
Reviewed in the United States on March 19, 2016
Verified Purchase
I've been looking for some guides to routines for my wife and I (it will be different for her an me) to start a dumbell based exercise plan to get back in shape. We're an older couple, in our fifties, but I was an athlete in high school and college and familier with weights based exercise. What I am looking for is a good outline of exercises, dumbbell only (no barbells) for each of us.

What this book doesn't really do is provide a relatively straightforward "Here is a set of sample routines for a woman" etc. This is really written with a focus on athletes training for various sports and discusses the difference in muscle training for speed sports vs. strangth sports, etc. At first I thought I'd made a mistake in buying this.

However, what it DOES provide is a very well laid out set of exercises for each muscle group, with large pictures and detailed instructions on how to do the exercise correctly and, importantly, common mistakes for that exercise. And a large selection. For example, in another book (Brzzycki's Dumbbell Training for Strength and Fitness,) you get a nice selection of routines, but for the abdominals there are 4 exercises. In this book there are 12 exercises described and illustrated.

While I don't think the routines in this book are what we need, I am using the wide range of exercises and detailed descriptions to put together our own routines.
11 people found this helpful
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nicfit212
3.0 out of 5 stars alternate) and warrant an entire separate repeated entry so it feels like there is a lot of filler
Reviewed in the United States on November 13, 2016
Verified Purchase
Author is clearly knowledgeable but there is a lot of repetition (not as in sets, just words used over and over). Many of the exercises differ in a small detail (only use one arm, use both arms, alternate) and warrant an entire separate repeated entry so it feels like there is a lot of filler. There are also details missing that would be nice: what muscles are worked in each exercise, what differentiates the variations, etc. All that said, there is some good stuff in here. The meaty parts are well-written, the exercises are well-described, and the sample exercise routines will be useful for people. I learned from this book.
3 people found this helpful
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jr29657
5.0 out of 5 stars dumbbell training
Reviewed in the United States on June 20, 2014
Verified Purchase
i like the book it will help you in you training like always great to buy from amazon easy download
One person found this helpful
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Placeholder
5.0 out of 5 stars Five Stars
Reviewed in the United States on February 22, 2015
Verified Purchase
The company treated me very good!
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frank templin
4.0 out of 5 stars A lot of information
Reviewed in the United States on June 29, 2018
Verified Purchase
I agree with Michael (June 24, 2014) - this appears to be a good book,
but is not a book for rookies.
I would have liked a chapter for rookies,
with a few basic exercises for the lower body, upper body, and the core.
We're lucky that Allen Hedrick wasn't thinking about all the muscles,
about 650, that are in the body.
Otherwise we would have 650 exercises to sort through.
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pedro cruz
5.0 out of 5 stars Five Stars
Reviewed in the United States on July 25, 2015
Verified Purchase
Excelent book
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MCV
3.0 out of 5 stars adjustable bench required
Reviewed in the United States on September 29, 2016
Verified Purchase
I can not add anything positive about this book that has not already been said. I can add one negative thing that sort of ruined it for me. All of the chest and several non chest exercises require an adjustable bench. In my mind minimal equipment means dumbbells only. Apparently the author does not agree. As someone who already has decent weight lifting knowledge I can easily work around this issue. But it could be seen as a major letdown for people who only have the money for a set of dumbbells.
9 people found this helpful
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Top reviews from other countries

paul atkinson
5.0 out of 5 stars A very detail and informative book on training guide which ...
Reviewed in Canada on March 27, 2017
Verified Purchase
A very detail and informative book on training guide which may aide an individual into the right approach of exercising/weight training.
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V
5.0 out of 5 stars excellent book you can juge by its cover and title
Reviewed in the United Kingdom on January 12, 2016
Verified Purchase
This is at least a book that does not lie !

It says dumbbell training, it says 78 exercises, and that is what it does, faithfully : show you 78 exercises (no variations of the same exercise to puff up the number those are genuinely 78 exercises spread out to whole body training), with dumbbells. For each exercise there is a complete description with :

- instructions on how to perform the movement
- common errors (i.e. : how not to do it)
- photos : a nice touch, the diverse models on the picture are... diverse :) ! (of both genders and of diverse ethnic background)

Some exercises require a bench, but other than that, nothing else is needed but dumbbells. At the beginning of the book there is a very useful table which points you to the page you need to go to for each muscle you want to train. At the end of the book, some examples of workouts, adapted (for cyclists, for soccer player, for runners, for volleyball players, for increasing muscle size, for increasing power, and so on and so forth).

A great book to have if you want to train at home, with basic equipment, and get the most you can out of those dumbbells !
11 people found this helpful
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Michael Russell
4.0 out of 5 stars excellent and utterly thorough
Reviewed in the United Kingdom on April 8, 2019
Verified Purchase
perfectly acceptable on this side of the Atlantic
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Andrew Cooper
5.0 out of 5 stars everything you need to train by yourself safely and get results. dump the barbell pick up the dumbells
Reviewed in the United Kingdom on June 24, 2017
Verified Purchase
I train alone and at home. I found barbell training got heavy and dangerous leading to potential injury. I switched to dumbbell only workout because of injury concerns. This book covers EVERYTHING a person needs to train with dumbells except how to calculate the weight so you can lift eg. 70% of your one lift max. However it covers everything you need to build a routine for power, muscle building or muscle endurance. Rep ranges for power/muscle/endurance, set ranges recovery times etc. So you get all the info you need for a workout that suits YOUR goals then it gives you numerous techniques that you can use in a routine again broken down into body part sections so you can target the muscle group you want.
2 people found this helpful
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Colin Epathite
5.0 out of 5 stars Five Stars
Reviewed in the United Kingdom on March 3, 2018
Verified Purchase
Useful tips along with using the dumbbells I have purchased.
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