Thursday, June 16, 2016

The Good Dumbbell System of Training, Courses 3 and 4 - Harry L. Good (1937)







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THE GOOD DUMBBELL SYSTEM OF TRAINING
Courses Three and Four
by Harry L. Good (1937)


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"Good" Dumbbell Course No. 3

1) Regular Two Arm Curl
Stand erect holding a dumbbell in either hand, arms hanging at the sides and palms facing the front. Start to curl the dumbbells until they reach the position shown in Figure 1, Course 3. Lower them and repeat. Inhale when curling the dumbbells to the shoulders and exhale when lowering them. 

When starting the curl, bend the hands upward to assist in curling, also making the exercise more beneficial to the forearm muscles. This exercise develops the biceps, forearms, wrists and hands. Perform from 5 to 10 repetitions. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again. 


2) Alternate Press, Seated
Bring a dumbbell in either hand to the shoulders and sit on a box or chair. Start by pressing the dumbbell in right hand overhead as shown in Figure 2, Course 3. Lower to the shoulder and, at the same time, press the dumbbell in the left hand overhead. Repeat the exercise, alternating. Inhale when pushing the dumbbell on one hand overhead, exhale when pushing the other overhead. This exercise develops the triceps, shoulders, muscles of the upper back and along the spine. Perform from 6 to 12 repetitions and when the maximum is reached, increase weight of either dumbbell 5 pounds and start over.


3) Two Arm Swing
Stand erect, a dumbbell in each hand, holding them at arm's length along the sides. Bend the legs slightly and the upper body forward, swinging the dumbbells backward as shown in Figure 3, Course 3. From this position begin the upward movement, keeping the arms straight. Straighten the legs in a "snappy" manner, throwing the upper body forward and up until the bells reach a position with the level of the head. Now lower the body by splitting the legs, one to the front and one to the rear. This throws the dumbbells in a position at arm's length overhead to complete the movement.( Do a continual movement until the desired number of repetitions is completed.) Lower dumbbells to position shown and repeat. Inhale when swinging dumbbells overhead and exhale when lowering.

This is a great all-around exercise and can be changed by placing the feet wide apart and lowering the dumbbells between the legs, and from that position, swing them overhead. Another method is to place the dumbbells on the floor at the sides of the body at the completion of every repetition. Perform only one of these positions during one exercise period until each is used. Perform from 5 to 10 repetitions. When maximum is reached, increase weight of each dumbbell 5 pounds and start over.


4) Side Exercise Holding Dumbbell Overhead
Grasp a dumbbell in right hand and bring it to the shoulder and then jerk it overhead. Holding it overhead, place feet about 24 inches apart. Now begin the exercise by bending the left leg (keep the right leg straight) until the left hand touches floor (Figure 4, Course 3). Come to erect position and repeat. Always remember to keep eyes fixed on the dumbbell overhead to aid in balancing it. Be sure to keep the leg on the side of the lifting arm straight throughout entire exercise. Inhale when coming to erect position, exhale when lowering. This develops muscles at the side, small of back and the front of the mid-section. Perform from 5 to 10 times with either arm. When maximum has been reached, increase weight 5 or 10 pounds.


5) Two Arm Press, While Squatting
Standing erect, hold a dumbbell in either hand at the shoulders, placing feet about 8 inches apart, toes pointing outward. Begin the exercise by pushing both dumbbells overhead at the same time, lowering the body into deep knee bend on toes as in Figure 5, Course 3. While coming to the erect position, lower dumbbells to shoulders. Repeat.

This is a great exercise but hard to perform at first. It will become easier with practice. It can be varied by holding dumbbells overhead throughout entire exercise. Perform from 5 to 10 repetitions. When maximum number of repetitions has been reached, increase weight of either dumbbell 5 pounds and start over again.


6) Walking Calf Exercise
Grasp a dumbbell in either hand and hold them at arms' length at the side. Now raise on the toes as in Figure 6, Course 3, then walk in all possible directions - forward, backward and sideways. Do not bend the knees and do keep on toes as high as possible throughout the entire exercise. This develops calf muscles and the arches of the feet. Walk around until calves are very tired. Rest and repeat if much calf development is desired. Increase weight 5 or 10 pounds at a time. Do not use weights that will prevent you from holding the raised position.

7) One-Legged Deadlift Exercise
Grasp a dumbbell in either hand and stand erect. Holding dumbbells at the sides, balance the body on one foot. Now lower the dumbbells to the floor in front of the body by bending the knee - also bending the upper body forward until in the position shown in Figure 7, Course 3. Come to the erect position and repeat. Inhale when lowering, exhale when lowered, inhale when coming to erect position, exhale when erect.

This exercise is a leg developer, also good for development of small of the back. Be sure to perform the exercise with one leg, although some assistance in balancing with the other may be necessary at times. Perform the exercise with either leg from 6 to 12 times. When maximum number is reached, increase the weight of each dumbbell 5 pounds and start over again.


8) Wrestler's Bridge Exercise 
Lie flat on the back with the dumbbells on the floor. Grasp the dumbbells and bring them to arm's length. Then bend the knees and bring the feet as far as possible toward the buttocks and at the same time raise buttocks off the floor, placing feet apart as shown. Begin the exercise by raising the shoulders off the floor, using neck strength alone until the position shown in Figure 8, Course 3 is reached. Lower shoulders to the floor and repeat the exercise. Be sure to perform the entire exercise with a steady movement as a "jerky" manner could cause a "crick" in the neck.

Inhale when raising the body and exhale when lowering. This exercise develops the muscles of the neck and upper back, greatly improving the appearance of the neck. Perform from 6 to 12 times. When maximum number of repetitions as been reached, increase weight of each dumbbell 5 or 10 pounds and start over again.


9) Dumbbell Bent Press Exercise
Pull a dumbbell to the shoulder with the right hand and allow one end to touch the shoulder, as shown in Figure 9, Course 3. Bending to the left with the right upper arm resting against the upper right back muscles, hold the dumbbell with the forearm straight up and down. While in this position, be sure that the right leg is straight, toes pointing forward and that the left knee is bend slightly. Now place the palm of the left hand on the thigh just above the knee as shown in Figure 9, Course 3. Notice the position of the feet.

Now start to press the dumbbell overhead by bending toward the left and when bent halfway over, bend the body more toward the front and down. At this stage of the exercise the left leg has been bent to a great extent and the left arm is also bent by sliding it down along the thigh until the upper arm rests against the thigh thus assisting in supporting the upper body. The left forearm could rest on the thigh above the knee instead of having it slide down as mentioned above. While the body is bent in this position, the dumbbell in the right hand is almost moved in a position at arm's length overhead.

The movement is completed by bending the right leg and straightening the arm. After the dumbbell is pushed at arm's length come to the erect position by lowering the dumbbell gradually to the side . . . repeat the exercise.

Inhale when pushing dumbbell overhead, exhale when overhead, inhale when lowering, exhale when lowered. This exercise develops the triceps, the muscles of the sides and the entire back. Do this exercise from 5 to 10 times with either arm. When the maximum number has been reached, increase weight 10 pounds and start over.


10) Straddle Exercise on Object
Place two blocks on the floor about 14 inches apart (they should be about 6 inches in height), one dumbbell in front of blocks and the other in back. Stand with one foot on each block an lower into deep knee bend. Grasp one dumbbell in each hand, palms toward body, as shown in Figure 10, Course 3.

From this position come to standing position by straightening the legs and keeping the back as flat as possible (thus employing mainly leg muscles). From standing position lower to position illustrated in Figure 10, Course 3 and repeat the exercise.

Inhale when coming to erect position, exhale when erect, inhale when lowering, exhale when lowered. This exercise develops the thigh and buttocks. By changing hands when the repetitions are half completed the body will not be in the same position throughout the entire exercise.

This exercise can be performed on the floor but is less beneficial since the full squat is not performed. Perform from 8 to 14 times. When maximum is reached, increase the weight 10 pounds and start over again.


11) Special Triceps Exercise
Grasp a dumbbell in the right hand and then stand erect, feet about 24 inches apart. Now place left hand on the left knee and bring dumbbell in the right hand (keeping arm straight) backward and up while bending the left arm and the body to the left and slightly forward. This brings the dumbbell into the position shown in Figure 11, Course 3.

Lower the dumbbell to the thigh while straightening the body and repeat. Inhale when bringing the dumbbell to overhead position and exhale when lowering it. Notice that the leg on the side of the lifting arm as well as the lifting arm are kept straight throughout the exercise.

This exercise is a developer of the triceps, the muscles on the tip of the shoulder an also the side muscles (abdominal and back). Perform the exercise 5 to 10 times with each arm. When the maximum number of repetitions has been reached, increase the weight 2.5 pounds and start over again.


12) Lying Exercise for Shoulders
Lie flat on the floor with a dumbbell in each hand, knuckles down, as shown in Figure 12, Course 3. Now keep the upper arm stationary and raise the dumbbell in the right hand to the position shown. Lower an at the same time raise the dumbbell in the left hand in the same manner as dumbbell in right hand was raised. Repeat with right and left, alternating.

This exercise can also be performed by raising both arms at one time. Inhale and exhale the best you can. This exercise develops the deltoids. Perform exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of each dumbbell 2.5 pounds and start over again. 




"Good" Dumbbell Course No.4


1) One Arm Snatch
Place a dumbbell on the floor in front of the body. Now spread the feet about 18 inches apart, bend over and grasp the dumbbell in the right hand with palm toward the body. Place left hand on the left thigh above the knee with legs bent quite a lot, upper body leaning forward but quite flat.

Start pulling the dumbbell straight up in front of the body by straightening the legs and back in a "snappy" manner. Keep pulling the dumbbell high as possible - assist by straightening the left arm until it reaches a position in line with head then quickly lower body to position shown in Figure 1, Course 4. Stand erect, completing the forward movement. Lower the dumbbell to the floor and repeat.

Inhale when pulling the dumbbell to arm's length overhead and exhale when lowering. This exercise can be performed by splitting one leg to the rear and the other front instead of lowering the body into position shown. This exercise is known as the "one arm snatch" and develops speed, coordination of muscular development and lifting ability. The legs do most of the lifting but the entire body is exercised. Perform from 5 to 10 times with either arm. When the maximum number of repetitions has been reached, increase the weight 10 pounds and start over again.


2) Alternate Rowing Exercise
Place two dumbbells in front of the body, feet about 24 inches apart. Bend forward, keeping legs straight and grasp a dumbbell in either hand with knuckles to the front. Raise the dumbbells off the floor then pull one dumbbell up to the side of the neck as shown in Figure 2, Course 4. Lower it and at the same time pull the dumbbell in the opposite hand toward the neck. Lower and repeat, alternating.

When pulling the dumbbells toward the neck, pull them as high as possible, keeping the back as shown at all times. Notice the position of the elbows. Inhale when pulling one dumbbell toward the neck and exhale when pulling the other.

This exercise develops the large muscles of the broad of the back and also the neck muscles. Perform this exercise from 6 to 12 times with either arm. When the maximum number has been reached, increase the weight of each dumbbell 5 pounds and start over again.


3) Two Arm Press
Grasp a dumbbell in either hand and bring them to the shoulders, knuckles away from the body. Now stand erect with the dumbbells as shown in Figure 3, Course 4, the feet about 12 inches apart. Begin the exercise by pushing the dumbbells to arms' length overhead. Lower them to the shoulders and repeat.

Inhale when pushing the dumbbells overhead and exhale when lowering them to the shoulders. When performing the exercise throw the chest forward and the shoulders back. This exercise develops the triceps, back, and shoulder muscles. Perform the exercise 5 to 10 times, when the maximum has been reached increase the weight of each dumbbell 5 pounds and start over again.


4) Two Arm Snatch Exercise
Place the feet about 12 inches apart with a dumbbell in front of either foot, now stand erect. Fix the eyes on the dumbbells and then make a "dive" for them by bending the legs and the upper body and grasping one dumbbell in either hand, knuckles to the front. Pull the dumbbells up in front of the body by quickly straightening the legs and back, pull them as high as possible or until they reach a position about the height of the head. Then quickly lower the body by splitting one leg forward and one back as shown in Figure 4, Course 4. By splitting the legs, the dumbbells are thrown to arm's length overhead. When completing this movement, lower the dumbbells to the floor and repeat.

Inhale when raising the dumbbells overhead and exhale when lowering them. This exercise develops speed, coordination, lifting ability and is a wonderful all-round exercise. Perform this exercise from 5 to 10 times. When the maximum number has been reached, increase the weight of each dumbbell 5 pounds and start over again.


5) Abdominal Sit-up Exercise and Leg Raise
Lie on the floor with handle of a light dumbbell touching crown of the head. After the feet are placed securely under a bar or any suitable object, roll the dumbbell forward until it rests behind the neck. Begin the exercise by raising to the sitting position as shown in Figure 5, Course 4, being sure to lower the body forward and as far toward the feet as possible. Return to the lying position and repeat the exercise.

Remember not to bend the knees at any time during the exercise. This exercise must not be performed too fast nor too slow. Inhale when coming to the erect position, exhale when in the sitting position, inhale when lowering and exhale when lowered.

This exercise is a great developer of the small of the back, the mid-section and the muscles of the front of the thighs. Perform this exercise from 6 to 12 times. When the maximum number has been reached, increase the weight 2.5 pounds and start over again.

The following exercise should be performed after the sit-up exercise.

Having attached some light weight to the feet with a strap (or using health boots), lie down flat on the floor and place the hands with the knuckles up under the buttocks. Raise the legs up and then overhead. Lower the legs to the floor and repeat.

Always keep the legs straight. Inhale when raising the legs overhead, exhale when lowering. If the upper body has a tendency to raise off the floor, place a weight on the chest. This exercise develops the lower abdominal region and the muscles of the buttocks and hips.

Perform this exercise the same number of times as specified for the sit-up exercise and never increase the weight more than 2.5 pounds for either leg at a time. It may be necessary to perform this exercise without any weight for several weeks, then start with very light weights.


6) Two Arm Jerk Exercise
Place the dumbbells on the floor on either side of the body , bend over, quickly bending the knees and grasp a dumbbell in either hand. Straighten up quickly, bringing the dumbbells to the shoulders by splitting one foot forward and the other back. Now stand erect, feet about 12 inches apart and hold the dumbbells at the shoulders as shown in Figure 3, Course 4.

Now quickly bend he knees slightly, keeping the upper body straight then straighten the legs quickly, jerking the dumbbells overhead by splitting as shown in Figure 6, Course 4. Lower the dumbbells to the floor and repeat. Inhale when bringing the dumbbells to the shoulders, exhale when holding them at the shoulder, inhale when jerking them overhead and exhale when overhead.

This is a wonderful exercise for the entire body and develops speed and lifting ability. Perform from 5 to 10 times. When the maximum number has been reached increase the weight of either dumbbell 5 pounds and start over again.


7) Lateral Raise, Bending Forward  
Grasp a dumbbell in either hand, now bend forward, placing the feet as shown in Figure 7, Course 4. With the dumbbells hanging at arm's length in front of the body, begin the exercise by keeping the arms straight and raising the dumbbells to the sides as shown. Hold them a second then lower to hanging position and repeat. Inhale when raising the dumbbells to the sides as shown and exhale when lowering.

This exercise develops the muscles of the shoulders and upper back. This exercise can also be performed alternating the movements of raising one arm while lowering the other. Perform this exercise 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of each dumbbell 2.5 pounds and start over again.


8) Deep Knee Bend on One Leg
Grasp a dumbbell in each hand and stand erect, holding them at the sides. Now raise one foot off the floor then begin to lower the body into the deep knee bend position shown in Figure 8, Course 4. Come to the erect position and repeat. Inhale when lowering, exhale when lowered, inhale when coming to the erect position, exhale when standing.

This exercise is a great developer of the leg muscles and requires practice to succeed in performing it without losing the balance. The exercise is most difficult when the leg that is not being exercises is held as shown while performing the exercise. Perform this exercise 5 to 8 times with either leg. When the maximum number of repetitions has been reached, increase the weight of each dumbbell 2.5 pounds and start over again.


9) Overhead Curl and Triceps Exercise
Grasp a dumbbell in either hand and stand in the position shown in Figure 9, Course 4, holding the dumbbells as shown. Now perform the exercise by straightening the left arm to the position of the right and lower the right arm into the position of the left, as shown. Repeat the movements, alternating. Always remember to keep the upper arms as shown when performing the movements.

Inhale and exhale as is best for the individual. This exercise is very good for the triceps. Perform it from 5 to 10 times with each arm. When the maximum number of repetitions has been reached increase the weight of each dumbbell 2.5 pounds, start over.


10) Two Arm Pushup
Having placed a weight on the back, get into the position shown in Figure 10, Course 4. Keeping the entire body straight, raise up by straightening the arms. Lower the body into the position shown and repeat. Inhale when raising the body and exhale when lowering. The best position for the dumbbells on which the hands are placed is slightly more than shoulder width apart. The feet can be placed in a higher position making the exercise more difficult, however, but more beneficial.

This exercise is a wonderful developer of the pectorals and triceps and also develops the muscles of the upper back, small of back, abdomen and thighs. Perform the exercise from 8 to 14 times. When the maximum has been reached, increase the weight 10 pounds and start over again.


11) Leg Curl
Attach weights to the feet (or use Health Boots) then lie down as shown in Figure 11, Course 4, placing the thighs on a raised object. Start the exercise by curling the weight on the right leg as shown. Lower the right leg and curl the weight on the left leg to the position of the right as shown. Repeat, alternating. Inhale and exhale as best possible.

This exercise can also be performed with one leg at a time while standing erect with the hands placed against a wall. Perform this from 6 to 12 times with either leg and when the maximum number of repetitions are completed, increase the weight of either boot 5 pounds and start over again.


12) Deltoid Exercise
Stand erect holding a dumbbell in either hand as shown in Figure 12, Course 4. From this position press the dumbbells to arm's length overhead, then lower to position shown and repeat. Inhale when pushing dumbbells overhead and exhale when lowering. When performing this exercise keep the body erect and be sure to lower the dumbbells into the position shown with the elbows away from the sides and in line with the shoulders.

This exercise develops the deltoids, triceps and the muscles of the back along the spine. Perform the exercise from 5 to 10 times. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again.

End.   


















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