Should Beginners Focus on Dumbbells First?
Dumbbells are a crucial piece of equipment that is versatile in its use and can help with numerous exercises, whether it’s traditional bodybuilding, boxing, just keeping fit, and so much more. But should a beginner ‘graduate’ to dumbbells? Or can they use it off
In this blog, we will explore the question ‘Should beginners focus on dumbbells first?’
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Can dumbbell training support boxing performance for beginners?
Absolutely, dumbbells can support boxing performance in many ways through various exercises. These exercise can help any beginner achieve the physical requirements needed to box, and can help your physique to become more optimised for the sport itself.
In most cases, you don’t even need a ‘heavy’ weight to experience the benefits of this approach. Here are some examples of exercises you can do and how they help:
Weighted shadow-boxing
Shadow-boxing allows a boxer to develop their rhythm, footwork, focus, speed, and much more. By holding dumbbells when in your boxing stance, punching, and doing manoeuvres, you acclimate your body to moving with a weight on your fists (like boxing gloves).
This means that punching without the weight can result in a faster, more agile punch, and arms that can easily support boxing gloves. In terms of boxing ability, it can result in being able to punch faster, more consistently without getting as tired.
A similar approach in a different sport are ankle weights for footballers. By wearing them during their training, it allows the footballer’s legs to move faster in a match.
In terms of weight, this can be done with dumbbells as light as 1kg-3kg, you shouldn’t aim to do this with a heavier dumbbell unless you feel absolutely nothing during the drill.
Jumping squats with dumbbells
A perfect punch begins with the feet, it requires a grounded stance and strength to push from the floor, beginning a kinetic chain, which ends with the punch itself.
Squats are a key exercise in leg development, and because some punches can come from a somewhat squatted stance, being able to explosively ‘pop’ from this position to a punch, sets a boxer in very good stead. A great example of this is Mike Tyson in his prime, using his ‘peekaboo’ style.
Jumping squats focus on the explosive part of the movement, which can help to translate to boxing. A dumbbell adds an extra resistance, which in turn will strengthen the leg over time. It can be done with two dumbbells, one in each hand, or with one dumbbell being held in front of you.
Jumping squats can be performed with reasonably heavier weights, though this depends more on your own strength capabilities.
Dumbbell tricep extension
If you break down what a punch actually is, it’s pushing your hand away from you at force, a key muscle that supports and allows for this movement is the tricep. Dumbbell tricep extensions are a simple exercise that trains the tricep in a stretched and flexed position, similar to how a punch would.
A dumbbell tricep extension can be performed seated or standing (seated allows for more control). Hold a dumbbell over and behind your head with both hands, allow the dumbbell to lower until you feel your triceps stretch, follow this by straightening your arms, which will flex your tricep.
This is the most isolated exercise, and the weight you use will depend on how much weight your tricep can support.
Should beginners start their training with dumbbells?
Can dumbbell training support boxing performance for beginners?
It is entirely possible for a beginner to start their fitness journey with dumbbells. However, this can be influenced specifically by factors that include, but are not limited to:
- What are your training goals? (Gain muscle? Lose weight? Or to help you in a particular sport).
- Are there any injuries or conditions that affects your ability to train?
- What is your natural strength level?
- How old are you? (This can influence training capability)
Generally, it is beneficial for a beginner to focus on using dumbbells first. Dumbbells have the benefit of coming in a variety of weights, which allows them to cater to people of varying strength levels.
For example, in some cases, for certain exercises, a single dumbbell can be used to train both arms. (E.g a dumbbell overhead tricep extension).
Due to their smaller size, dumbbells can allow for unique movements that can’t be achieved with a barbell. For example, a side delt raise is a common dumbbell-only exercise.
Depending on the exercise, dumbbells can also train and improve your balance, core strength, and even flexibility. Although barbells can achieve this to a lesser degree, dumbbells can greatly influence unilateral strength. This is key for anybody looking to address imbalances with their muscles.
Is it better to use machines over dumbbells?
Once again, depending on your training goals and other previously mentioned factors, machines can be more appropriate to use in certain situations. Machines differ from dumbbell or even barbell exercises as they:
- Generally focus on one specific muscle group.
- Have a limited movement, allowing it to focus on the specific muscle group.
- Can be done unilaterally or bilaterally.
- Can be easier to perform repetitions on, especially for beginners.
Can I train with both machines and dumbbells?
Yes, in most cases, a beginner training with both machines and dumbbells can experience strength and size improvements whilst also improving their balance and core strength.
If you do choose this approach, it would generally be better to begin with dumbbell exercise, as they require more from you physically. Once all dumbbell exercises have been done, then machine exercises can be a good idea, allowing the individual to train a specific body part in accordance with their regime.
In some cases, you can approach this in the opposite manner, with machines first and dumbbells after. However, this can be an issue as there is a greater chance of straining yourself.
For example, if you begin with leg extensions, and follow it up with a heavy squat, you can strain the already tired quadriceps.
That being said, any beginner should seek the advice and guidance from a qualified personal trainer. Whether you are a beginner, or someone with years of experience but have plateaued.
Where to find dumbbells for beginners?
Starting your boxing fitness journey? Maxx Pro Boxing has the gear and guidance to help you train smart—explore our beginner-friendly equipment and expert tips today.
Our mission is to make sporting accessible for everyone. To achieve this, we offer a range of products at various price points to suit every budget. Whether you are sourcing items for at-home or looking to fill a gym space, we have got you covered.
In our pledge to make sports enjoyable, we also share lots of handy advice and articles via our blog, as we want to help as many people as possible join the world of sports. Boxing is our main passion, but we know a thing or two about lots of other sports.
In this blog, we hope to have answered the question ‘Should beginners focus on dumbbells first?’
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