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Home / Fitness and Health / Eddie Hall shares a 20-minute strongman dumbbell shoulder workout

Eddie Hall shares a 20-minute strongman dumbbell shoulder workout



For former World’s Strongest Man winner Eddie Hall, exercising and building muscle is literally a full-time job. But that doesn’t necessarily mean training for hours every day. In the latest video on his YouTube channel, Hall demonstrated the abbreviated workout he uses for his shoulders when he’s short of time.

He warms up with two minutes of dumbbell shoulder circles before hitting the incline press. He starts with eight repetitions at 88 pounds on each side. (Yes, he is still a strong elite man at heart. He will push heavy weights if necessary). He then increases the weight to 110 pounds and does another set of 8 reps on each arm. Then he increases the load again to 1

37 pounds, 160 pounds, and finally 176 pounds. All of this takes no more than six minutes.

Hall’s presses are even more effective because he is constantly working on both sides of his body. Rather than performing a traditional alternating press, he keeps his idle arm outstretched and holds up the weight. That is, instead of resting, he works to stabilize the non-working shoulder.

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“If you’re in a rush, try not to pause more than a minute or two between sets,” he says. “I have to admit it’s pretty hard to do it that fast … but it’s good when a lot of blood flows through your shoulder. Today is an activation day, we’re just trying to stimulate a little muscle growth.”

Next, Hall does 3 sets of 10 side raises, lifts 66 pounds for the first set, then switches to 88 pounds for the second and third sets. He then takes a pair of 66-pound dumbbells and performs 10 curved variations of the side elevation, then 10 curved rows of dumbbells. “You want to train the quick twitch and the fibers that are twitching slowly, ”he says. He does this by bringing the weights up in one quick, explosive motion, then lowering them in a slow, controlled motion with each repetition.

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“To be honest, I feel pumped,” he says after completing the entire workout in 19 minutes. “That was enough to stimulate some growth in the shoulders. I have to admit, it struck my heart, but I race through the day, most people would say, ‘I don’t have enough time to train’ … 19 minutes and I’ve done enough to stimulate the muscles to get what I needed today, and at least it’s not a missed session. “

You may not be able to toss around as much weight as Eddie Hall – and you shouldn’t even try and do it – but that’s a solid message that anyone can take to heart. Even if you only have 20 minutes, you can still do a good job.

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