Towel Resistance Training

Date: Thu, 20 Jan 2005

As you may know, I offer a kettlebell class 3 times a week in my Kung Fu school. The Russian Kettlebell is the most fun, interesting, demanding, benefit-laden (strength, endurance, cardio, plyo, flex) resistance training I’ve ever done, and I look forward to each workout.

Most of the lifts that can be performed with the Kettlebell cannot be done with dumbbells.  This is due to the construction of the kettlebell handle and its facilitation of circular action.

There are a few that can be done with dumbbells though, and I’d like to share them with you.

Here’s what you do:

Get a towel and tie it at the middle around the bar of the dumbbell, or even through the hole in the plates themselves if you only have plates.

Now then, before we proceed, take note – Don’t lift more than you can handle, and don’t lose your grip.  You could drop some weight on your foot or boink yourself in the head! Be safe.

Exercise #1 – Supinating (sp?) Curl.  Hold the ends of the towel in each hand, palm facing inward.  Do a curl and as your hands approach your chin, turn your thumbs outward.  This will give you tremendous gripping strength in addition to all the benefits of a curl.

Exercise #2 – Upright Rows.  Hold the ends of the towel in each hand, palm facing inward. From a standing position lift your hands to your chin, then pull your hands outward until the towel is straight and the weight is by your chin.  Slowly move your hands back together, lower them, repeat.

Exercise #3 – Tricep Extensions.  Do the above exercise, but have the weight behind your back, palm inward near your head.  Extend your arms upward, move your hands away from each other.  Move them back together, lower them, repeat.

Train wisely, good luck,

Rob LaPointe