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Dumbbell power
Power & sport · Dumbbells · 25–30 minModerate weights moved fast — the research sweet spot for power is 30–70% of your max, with every lifting phase done at full speed.
How to do it
3–4 sets of 4–8 fast reps with light-to-moderate dumbbells. Rest fully between sets (1–2+ minutes). Speed is the whole point.
The exercises
1
Dumbbell swings
3–4 × 8–10
Hips snap forward; the arms are just ropes.
2
Push press
3 × 4–6
Dip at the knees, drive the weight overhead in one go.
3
Goblet squat jumps
3 × 4–5
Light dumbbell, soft landings.
4
Fast step-ups
3 × 5 per leg
Light dumbbells in hand; drive up fast.
5
Fast sit-to-stands
3 × 5
Hold a light dumbbell at your chest; stand up briskly.
Good to know
Pick a weight you can genuinely accelerate. If the last rep of a set grinds, the set went one rep too long — power hates fatigue.