The words ‘Use Free Weights’ conjure up images of bulky bodybuilders to most people.  As much as free weights, you can insert the word dumbbells here if you will, are important in body building, they are also important in a fitness program.  The main advantage I see in dumbbells over a stationary weight machine (besides cost) is that dumbbells require your muscles to also balance them in your hands.  Weight machine cables glide in pulleys or in guides that more or less hold them in a stationary plane, while dumbbells will want to tilt right or left in your hands during use.  The use of dumbbells will increase your Proprioception, or allow you more awareness of how to use and manipulate your muscles for better control of the implement in your hands.  Using dumbbells will develop, build, and strengthen the small muscles that work in unison with the larger muscles that doing the majority of lifting.  Bring this benefit to the golf course in better control of the golf club during your swing.  I mention how dumbbells will increase your proprioception of your hands, but they will also increase sensory  awareness of your arms and shoulders when used in exercises.

I bring up dumbbells in this sequence as the next blog will be devoted to an exercise that requires a dumbbell.

I would recommend obtaining several different weighted pairs of dumbbells.  Many exercises require the use dumbbells and dependent on the muscle group the exercise targets, the number of repetitions, and your strength you could use a pair of 5-lbs, 8-lbs, 10-lbs, 15-lbs, and 20-or 25-lbs dumbbells.  They do not need to be purchased at once, I pick up a set every so often to add to my personnel home gym.  Start with the lighter ones, you will know soon enough if you want to use heavier ones.

I use the plain iron type dumbbells, mainly because they are cheaper and my floor is covered by carpet.  If I worked on a hard surface floor, even if covered by a mat, I would most likely use the rubber coated dumbbells.  In the long run the coated dumbbells might be a better choice because the iron dumbbells can be damaged in use causing sharp edges that may cut you or anyone else like your children if they use them.  Dumbbells can of course be bought in any sporting good stores or online…have to love the free shipping!  See below.