The 10 best at-home dumbbell exercises for building muscle - We Are The Mighty
MIGHTY SPORTS

The 10 best at-home dumbbell exercises for building muscle

Lots of work and busy family schedules can be a major hindrance to getting yourself to the gym. Don’t fight it. Cancel your gym membership and buy a set of dumbbells. Bam! Your home is now all the gym you need. Really. Dumbbells are staples in all gyms for a reason. They’re versatile as hell and can build muscle fast, if you know how to use them. All you need is 30 minutes, two-to-three days a week.

Like any strength workout, you are best off performing this routine with at least one day between sessions to allow your muscles a chance to recover. Once you get the hang of the basic moves, try the advanced variation to work your body a little harder. In all cases, you want to focus on form above all else, since the correct body position maximizes the load on your muscles. In other words, you’ll get stronger and fitter doing fewer reps and simpler moves with the right form than you will doing complicated sequences incorrectly.


To get started, grab two medium-weight dumbbells, find yourself some clear floor in your living room, basement, or garage, and get ready to pump iron for the next 30 minutes. Note: Most exercises require two or three sets. You can rest as long as you need between sets, but ideally you’ll aim for around 30 seconds.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Sergio Pedemonte)

1. The dumbbell move: Standing overhead press

How to: Stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your knees soft, bend elbows and lift weights to your chest, then straighten elbows and push weights skyward until your arms are straight, palms facing forward. This is your start position. Bend elbows out to the sides and lower weights to shoulder height. Straighten arms and raise weights to the ceiling again. 8 reps, 3 sets.

Make it harder: Instead of lifting weights straight up, diagonalize to a spot just forward of your head, forcing your body to engage your core and pecs for stabilization.

2. The dumbbell move: Lunges

How to: Holding a dumbbell in each hand, stand tall. Take a large step forward with your right leg, landing with a bent right knee. Lower yourself toward to floor until your right leg forms a right angle, knee over toe, and your left knee hovers above the ground. Push off your right foot and return to standing. Repeat on left side for one full rep. 10 reps, 2 sets.

Make it harder: Take these moves up two flights of stairs, stepping every-other-stair to maintain proper form.

3. The dumbbell move: Curls

How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. Keeping elbows stationary at your side, bend arms and curl forearms in front of you until weights touch your chest. Release. 10 reps, 3 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Danielle Cerullo)

Make it harder: Perform curls while standing on one leg, the other leg bent in a right angle, knee flexed in front of you. Alternate legs with sets.

4. The dumbbell move: Lying chest press

How to: Lie on the floor, knees and elbows bent, dumbbell in each hand, and hands at your chest. Press dumbbells up into the air until arms are straight and weights are above your head. Bend elbows and release. 8 reps, 3 sets.

Make it harder: Straighten your legs as you lie on the floor. Lift your heels three inches off the ground. Keep them there as you perform the exercise.

5. The dumbbell move: Squats

How to: Stand with feet shoulder-width apart, toes slightly turned out. Holding a dumbbell in each hand, bend knees and elbows as if you are about to sit down into a low chair. Stop when your thighs are parallel to the floor and your knees are over your toes. Straighten back to standing. 10 reps, two sets.

Make it harder: When you reach the lowest point of the squat, push through your heels and jump vertically in the air. Land with soft knees and lower back into a squat again.

6. The dumbbell move: Dumbbell flye

How to: Lie on your back on the floor or on a bench. Lift dumbbells directly above your chest, arms straight, palms facing each other. Inhale and open arms wide out to the sides. Exhale and squeeze your chest muscles as you lift weights back up over your chest. 8 reps, 3 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Alora Griffiths)

Make it harder: Do one arm at a time. This challenges your body’s stability and engages your core and glute muscles for balance.

7. The dumbbell move: Reverse flye

How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Lower dumbbells to the floor below you, arms straight. Keeping your back flat, raise dumbbells out to the sides. Lower. 8 reps, 3 sets.

Make it harder: Perform a squat every time you raise your arms.

8. The dumbbell move: Corkscrew

How to: Interlace fingers around both dumbbells so you are holding them together with both hands. Stand with feet shoulder-width apart. Rotate your body to the right, swinging your arms to your right side. Shift weight to the left, twisting your body and raising dumbbells above your left shoulder, arms straight. Twist back to the right, lowering dumbbells down to your right hip. Perform 10 corkscrews to the left, then switch sides and perform 10 twists to the right.

Make it harder: As you twist to the left, raise your right leg off the floor so that your weight is entirely supported by your left side. Do the same as you twist to the right.

9. The dumbbell move: Row kickback

How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Keeping elbows tucked close to your sides, bend arms so weights come to your chest, then straighten them until weights are behind you. 10 reps, 2 sets.

The 10 best at-home dumbbell exercises for building muscle

(Photo by Alora Griffiths)

Make it harder: Once arms are fully extended behind you, lift weights an extra 2-3 inches higher (using your full arm) to engage your deltoids. Release.

10. The dumbbell move: Pushup row

How to: Holding a dumbbell in each hand, get into a modified pushup position (resting on your knees, body at an incline, arms straight). Keeping your torso stable, bend your right elbow out to the side and raise the dumbbell to your chest. Return to start. Bend left elbow and raise the left dumbbell to your chest. Return to start. This completes one rep. 8 reps, 2 sets.

Make it harder: Perform move in full pushup position (legs straight, balancing on toes).

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY TRENDING

The Army’s Expert Infantryman training is getting an update

Army officials at Fort Benning, Georgia, are rewriting the requirements infantry soldiers must meet when they test for the Expert Infantryman Badge.

Each year, infantry soldiers who have not earned the distinctive badge, consisting of a silver musket mounted on a blue field, must go through EIB testing, a series of 30 infantry tasks, ranging from land navigation to completing a 12-mile road march in under three hours.


Soon, EIB testing will feature more up-to-date tasks to reflect the modern battlefield, according to a recent Army news release.

Infantry officials recently conducted a modernized EIB pilot with multiple infantry soldiers, Master Sgt. Charles Evans, from the office of the Chief of the Infantry, said in the release.

“Their feedback was really essential to rolling out this new standard, making sure it was validated,” Evans said. “Just working out all the kinks and making sure that all the tasks were applicable, realistic and up-to-date with the latest doctrine.”

The 10 best at-home dumbbell exercises for building muscle

Parachute infantryman Spc. Sean Tighe, assigned to B Company 1st Battalion (Airborne) 501st Infantry Regiment, performs push-ups as 1SG Landon Sahagun, B Company 1st Battalion (Airborne) 501st Infantry Regiment, counts his repetitions during the Expert Infantryman Badge testing.

(U.S. Air Force photo by Justin Connaher)

Many of the changes in the manual are designed to standardize options for units in how to conduct the testing, but “there will be significant changes to some of the tests themselves,” according to the release.

“Indirect fire, move under fire, grenades, CPR and care under fire are all being reworked,” the release states.

The results of the pilot will soon be put into an updated training manual for EIB testing.

“The reason we did this event was to make sure it wasn’t just written from a single perspective, that it had feedback from all the different types of units across the Army,” Evans said.

The Army also is updating infantry training for new recruits. Fort Benning just started a pilot program to extend One Station Unit Training for infantry from 14 to 22 weeks to ensure soldiers spend more time mastering infantry skills such as land navigation and fire and maneuver techniques.

This article originally appeared on Military.com. Follow @military.com on Twitter.

Articles

This is why there are no urinals on the Navy’s newest supercarrier

The United States Navy commissioned the nuclear-powered aircraft carrier USS Gerald R. Ford (CVN 78) this past weekend. The ship is noted for many advanced technologies on board, but what is also notable is what the ship doesn’t have.


According to a Navy Times report, though the Ford has a compliment of America’s most advanced fighters, it’s missing urinals in the men’s head.

The 10 best at-home dumbbell exercises for building muscle
Tugboats maneuver the US Navy aircraft carrier USS Gerald R. Ford (CVN-78) into the James River. | US Navy

The Navy claimed that the elimination of the urinals increase flexibility when it comes to shifting berthing arrangements for the crew on board the $13 billion vessel. However, there are some drawbacks to this new arrangement, according to experts.

Chuck Kaufman, president of the Public Restroom Company, is among those critical of the design change. The Public Restroom Company specializes in designing public restrooms that have been used in parks, rest areas, playgrounds – just about anywhere.

The 10 best at-home dumbbell exercises for building muscle
USS Gerald R. Ford (CVN 78) | US Navy photo

“[A toilet is] by far a less clean environment than a urinal. By far,” Kaufman told the Navy Times, citing the fact that men tend to miss normal toilets more often than they miss urinals.

“What is a problem is [with a water closet] you have a very big target and we can’t aim very quickly,” he added, noting that the only way to ensure men didn’t miss was to make them sit down. Furthermore, Kaufman explained, toilets take over twice the space of urinals. The Navy Times noted that about 18 percent of the Navy’s personnel are women.

The 10 best at-home dumbbell exercises for building muscle
USS Gerald R. Ford in the drydock. (WATM archive)

The Gerald R. Ford replaced the nuclear-powered aircraft carrier USS Enterprise (CVN 65), which was taken out of service in 2012.

The ship will carry out its first deployment in 2020, according to a report from USNI News and incorporates almost two dozen technological improvements over the Nimitz-class carriers currently in service,

MIGHTY CULTURE

Vince Vargas teams with vets to create documentary about MOH recipient & his Marines

“On a dusty road in western Iraq, Corporal Dunham gave his life so that others might live.”

Those words were spoken by President George W. Bush during the Medal of Honor ceremony for Corporal Jason Dunham, who became the first Marine honored with the MOH since the Vietnam War.

After years of friendship with the family and friends of Dunham, Navy veteran David Kniess has joined with Army vet Vince Vargas to tell the story of the men of Kilo Company, 3rd Battalion, 7th Marines — and the story of how Dunham sacrificed himself for his brothers.

“This film truly is by veterans, for veterans,” shared Kniess, stressing the significance that “all of them understand the importance of telling this story.”

“Many years ago, I had a chance meeting with Corporal Dunham before he went to Iraq. That chance meeting led to life-long friendships with the Dunham Family and a core group of Marines who served with Corporal Dunham. I have seen the good, the bad, and the ugly over the past 15 years… PTS, drug and alcohol abuse, and in some cases suicide. It’s been an extremely hard road for some of them,” he said.

This is why he has chosen to create this film, one that will feel very familiar to those who have lost someone to war.


The Gift | Documentary Sizzle

vimeo.com

Watch the moving sizzle video:

“What do you say to the parents of the guy who gave his life for you? What do you tell them?” asked Cpl Kelly Miller, who served with Dunham.

Kniess has tried to make the film before, “but the Marines of Kilo weren’t ready, and quite frankly, neither was I. It was too soon. Every year during the month of April and the anniversary of Corporal Dunham’s death, I would remind myself of the story I needed to finish. 15-years later that time is now.”

On Nov. 10, 2019, Kniess and 4 Kilo Marines went to San Diego to record Jocko’s Podcast, episode 203, One Man Can Make a Difference. The next day, they launched an Indiegogo campaign to try and raise more funding to keep the project moving forward.

“The story will be told through present day interviews with the Dunham family as well as the Marines who served with Corporal Dunham, including Kelly Miller and Bill Hampton whose lives he saved. You will learn the circumstances surrounding Corporal Dunham’s sacrifice and the tragic outcome of his actions.”

To learn about the day Dunham was attacked in Western Iraq, including images of the team and first-hand reporting, check out their indiegogo campaign. If you feel moved to contribute, great. If you can share their story, that’s important, too.

[instagram https://www.instagram.com/p/B5vdtZQJmTi/ expand=1]The Gift on Instagram: “A decision… Do nothing and we all die… do something and my Marines will live. This is what was left of Corporal Dunham’s Kevlar helmet…”

www.instagram.com

MIGHTY FIT

How to train your core like you’re about to go into the ring with Ivan Drago

Sylvester Stallone has been a role model for generations of men. He taught men how to box, how to fire a bow and most importantly, how to train abs. For me, the scene I still dream about to this day comes from that film where Sly single-handedly ended the Cold War, avenged his best friend’s death, and got a sick pump in the Russian countryside…Rocky IV.


The first time I can recall seeing Rocky IV was a dark and cold winter night a few days after the first time my dad let me and my brother stay up late and watch HBO fight night with him and my grandfather.

Something happened in the fight that spurred one of the elders to say something about Rocky defeating communism once and for all. At that moment, it was brought to my dad’s attention that my brother and I had no idea who Rocky was, let alone what soviet-style communism was. He planted the seed of patriotism in my soul that day…

youtu.be

Actually, watching Rocky IV a few nights later, I started to develop my idea of what it means to be a man and a patriot… you need to fight communism and have abs (pretty simple). Everything you need to know is in the epic seven-minute-long training sequence allow me to sum it up for you in a few bullet points:

  • Hero trains in a barn using everyday stuff to train for the fight of his life.
  • Villain trains in a lab with cutting edge technology and daily steroidal cocktails.
  • Hero runs through snow in boots with a beard… the working-class hero.
  • Villain runs on an indoor track in a spandex suit while pervy scientists take notes.
  • Hero chops wood, saws wood, carries wood, does pull-ups over burning wood.
  • Villain gets strapped into every type of metallic fitness machine you can think of.
  • Hero chops down a tree that is clearly much bigger than him.
  • Villain KOs sparring opponents that are clearly much smaller than him.
  • Hero climbs a mountain and hops up-and-down in some victory type dance.
  • Villain sprints on a steep incline treadmill and hangs his head in “defeat” when finally finished… foreshadowing?

The one clip from that montage that has been seared into my brain ever since my first viewing. Rocky does an ab exercise known as the Dragon Flag. The only thing Drago seared into my brain was his spandex suit crotch bulge (that’s a whole other article though…).

The dragon flag is the ultimate ab exercise. Let’s get into the specifics of the dragon flag next: what it does, how to do it, and how to train with it so that you’re ready when your country calls on you to end the current Cold War.

The 10 best at-home dumbbell exercises for building muscle

Bruce Lee is also famously known for crushing this exercise.

(Bruce Lee Foundation)

What it does

This is a great opportunity to discuss contraction types. There are three types that you should be concerned with: concentric, eccentric, and isometric. In a nutshell:

  • Concentric contractions shorten the muscle.
  • Isometric contractions don’t change the length of the muscle.
  • Eccentric contractions allow the muscle to lengthen while contracting.

The majority of your directed ab work probably includes concentric work. Think crunches, leg lifts, and sit-ups. You know, like the old, outdated ab strength PT tests… The muscles of the core do have the responsibility to flex the spine occasionally, but the majority of their job is actually to prevent the spine from moving…that’s isometric and eccentric work.

You need to be doing lots of exercises that teach your core muscles to resist movement. Things like plank, hollow body hold, Paloff presses, squatting, and deadlifting work this aspect, just like the new PT tests that are currently being implemented.

The Dragon flag is an eccentric and isometric exercise for those of you with some serious core control already. As you hold your legs extended straight out, like a long lever, and hold that position, you’re working isometrically. Then as you slowly and in a controlled fashion let your body lower to the ground you’re working eccentrically.

YouTube

youtu.be

How to do it:

The dragon flag requires a strong anchor of support to be able to do it correctly. In the movie, Rocky uses a solid piece of wood to hold on to just behind his head. You need the same or a bar that is firmly fastened to the ground. Don’t try to do this on a crappy free bench at the gym; you’ll very quickly crack the flimsy particle board that it’s made out of.

Check out the Fitness FAQs video above for the exact details on how to train this exercise.

The 10 best at-home dumbbell exercises for building muscle

Be smart about how often you train this exercise. If you already have weak abs and are spending a lot of time in lower back extension, you are only going to make your pain worse. ONLY TRAIN GOOD REPS. You’re wasting your time if you don’t fully commit to this exercise.

If you guys like this type of article where I highlight a specific exercise, let me know in the Mighty Fit FB group here, so I keep doing more like this.

Don’t forget to sign up for the Mighty Fit plan here. Get in the best shape of your life in a smart and concise way that won’t injure you.

If you have specific questions about your training or how to prep for an upcoming military school send me a message at michael@composurefitness.com

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MIGHTY SPORTS

This week in military academy sports — October 11th, 2018

It’s a busy week in the world of military academy sports. The Army and Navy are facing off on the soccer field this Friday, the Air Force is seeking to dominate volleyball gyms throughout the week, and much more.

This week, We Are The Mighty will be streaming the following events, so stay tuned.


The 10 best at-home dumbbell exercises for building muscle

Women’s Soccer — Army West Point at Navy (Friday, 10/12, 7:00PM EST)

The 2018 Star Match between the Army and Navy women’s soccer teams lies ahead this Friday night at 7 p.m. in Annapolis. A key part of the Star Series presented by USAA, the Mids will host their service academy rivals from New York in a matchup of two of the Patriot League’s top-five teams. Navy comes into the contest at the Glenn Warner Soccer Facility with a 8-4-3 record and a 4-1 mark in Patriot League play, while Army will enter at 6-3-5, 2-2-1 in league action.

Watch the game here LIVE.

The 10 best at-home dumbbell exercises for building muscle

Women’s Soccer — Boise State at Air Force (Friday, 10/12, 8:00PM EST)

The Air Force Academy women’s soccer team returns home to play the first of its final two home matches of the 2018 season when it plays host to Boise State, Friday, Oct. 12. The Falcons had their third straight 0-1-1 weekend, as they dropped another 0-1 match, this time to Colorado State. They followed that up with a 1-1 draw at Wyoming. They’re looking to turn their luck around this Friday.

Watch the game LIVE here.

The 10 best at-home dumbbell exercises for building muscle

Women’s Volleyball — Nevada at Air Force (Saturday, 10/13, 3:00PM EST)

After a short weekend on the road, the Air Force volleyball team returns to the Academy this weekend for a pair of Mountain West contests. The Falcons, who are 12-7 overall and 8-3 at home, will welcome Nevada to Cadet West Gym on Saturday, Oct. 13. Air Force holds a 5-8 series record against Nevada.

Watch the game LIVE here.

The 10 best at-home dumbbell exercises for building muscle

Women’s Volleyball — Bucknell at Army West Point (Saturday, 10/14, 3:00PM EST)

On Saturday, October 14, Army West Point hosts Bucknell at Gillis Field House for a Patriot League match-up. Both Army and Bucknell are currently struggling for a positive record — and Saturday’s meeting just might be the switch in momentum needed.

Tune in LIVE here.

The 10 best at-home dumbbell exercises for building muscle

Men’s Soccer — Yale at Army West Point (Tuesday, 10/16, 7:00PM EST)

Yale is headed to West Point to face Army on Clinton Field. The Bulldogs are currently sitting at 4-4-2, but have to face Cornell before going up against the Black Knights on Tuesday. Both teams have been cooling off lately and are desperately seeking a win.

Click here to watch the game LIVE.

The 10 best at-home dumbbell exercises for building muscle

Women’s Volleyball — Air Force at Utah State (Thursday, 10/18, 9:00PM EST)

This Thursday, Air Force is traveling to Kirby Court at the Wayne Estes Center to face Utah State. Don’t miss a minute of the action!

Click here to watch the game LIVE on Thursday.

MIGHTY TRENDING

Iran’s latest war game practiced closing the Strait of Hormuz

Iran is expected to launch a major military exercise in the Persian Gulf intended to show it can close the Strait of Hormuz, according to CNN, citing two US officials.

“We are aware of the increase in Iranian naval operations within the Arabian Gulf, Strait of Hormuz, and Gulf of Oman,” Capt. William Urban, a spokesman for Centcom, said in a press statement. “We are monitoring it closely and will continue to work with our partners to ensure freedom of navigation and free flow of commerce in international waterways.”


“We also continue to advocate for all maritime forces to conform to international maritime customs, standards, and laws,” Urban added.

The Strait of Hormuz is a sea passage into the Persian Gulf between Iran and Oman, through which about 30% of the world’s oil supply passes.

The 10 best at-home dumbbell exercises for building muscle

Iran’s fast-attack craft, the type repeatedly used to harass US Navy ships.

(Fars News Agency Photo)

President Donald Trump has lately been in a war of words with the leaders of Iran.

In June 2018, Trump threatened sanctions on countries that purchase oil from Iran, to which Tehran responded by threatening to shut down the Strait of Hormuz.

Trump, Iranian President Hassan Rouhani , and even a powerful Iranian general, Maj. Gen. Qassem Soleimani , have also been bickering back and forth over the past couple of weeks.

CNN reported that US officials viewed the expected Iranian military exercise as alarming for three reasons: It comes as rhetoric between the two nations heats up, it will be a larger exercise than previous ones, and Tehran usually holds such exercises later in the year.

The US thinks the Iranian military exercise will include about 100 naval vessels, most of which are small boats, as well as air and ground forces, CNN reported.

Iran has repeatedly used small fast-attack craft to harass US Navy warships over the past several years.

Nevertheless, these Iranian threats are most likely a bluff.

“In the event Iran choose to militarily close the Strait of Hormuz, the US and our Arabian Gulf allies would be able to open it in a matter of days,” retired Adm. James Stavridis previously told CNBC.

And Iran most likely knows this, prompting the question of whether Iran has other intentions.

James Jeffrey, a former US ambassador to Turkey who now serves as an expert at the Washington Institute, previously told Business Insider that Tehran was bluffing about closing the Strait of Hormuz to rattle markets and raise the price of oil.

“They’re doing this to spook consumers,” Jeffrey said.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY CULTURE

How iconic actor James Dean will star in the latest Vietnam War movie

If silver screen legend James Dean hadn’t died in a 1955 car accident, he would be 88 years old, much too old to portray a Vietnam War-era soldier in the upcoming film Finding Jack. But he did die in that car crash, and he’s not actually being resurrected to star in the new movie – but his image and likeness are.


The 10 best at-home dumbbell exercises for building muscle

Set against the background of the Vietnam War, Finding Jack is about Fletcher Carson, a volunteer troop in the U.S. Army who lost his family and his will to live back home. He joins, hoping to lose his life in combat. Instead, he gains a Labrador Retriever who helps nurse him back to physical and emotional health. When it comes time for the U.S. withdrawal from Vietnam, the dogs are declared surplus equipment and are destined to be left behind. Carson, like many troops, wasn’t willing to part with his new battle buddy.

The story is based on the real events surrounding the withdrawal of American forces from Vietnam. The Nixon Administration really implemented this policy as a cost-saving measure. Thousands of military working dogs who helped American forces in the Vietnam War really were left behind at war’s end, their fate (like many Americans, POWs, and MIAs) would forever be unknown.

The 10 best at-home dumbbell exercises for building muscle

An estimated 10,000 dogs were left behind in Vietnam.

The legendary actor, who originally died at age 24, has been cast in the film adaptation of the book. The production company producing the film got the permission of his family before casting the star of Rebel Without a Cause and East of Eden. Dean will star as a secondary character named Rogan in the film.

“We searched high and low for the perfect character to portray the role of Rogan, which has some extreme complex character arcs, and after months of research, we decided on James Dean,” Anton Ernst, one of the directors, told The Hollywood Reporter.

While Finding Jack will be a live-action film, James Dean will be reproduced through the use of computers, using actual footage and photos. His voice will be dubbed by another actor. So far, Dean is the only known cast member of the film.

MIGHTY MILSPOUSE

4 life-saving tips for traveling with young kids

Hitting the road with young kids can seem like a daunting task — especially when the destination is hours away. But with some planning and smart preparations, you can make the trip much easier on all involved, and yes, that includes you!


Whether you’re headed home to visit family or are packing up and getting ready for your next PCS, follow these proven tactics to keep the kids happy and occupied throughout the entire journey.

The 10 best at-home dumbbell exercises for building muscle

Pack smarter, not harder

Whether you’re driving, flying, or a combination of the two, you can make travel sessions easier by packing smart. Keep an extra outfit or two within easy reach (especially for littles). The same goes for toiletries (if you’re planning an overnight on the road), and any items you’ll need in a pinch. If you’re doing an overnight en route, pack a “hotel bag” and keep the giant suitcases in the car.

Baby wipes are a necessity for travelers of any age, and blankets, drinks, and medications always come in handy for comfortable travel sessions.

The 10 best at-home dumbbell exercises for building muscle

media.defense.gov

Bring more snacks than you think you need

Bottles, juice, pre-packaged snacks — pile them on in. (Liquids are allowed for babies and toddlers on planes, just be prepared to have it tested.) Trust us, traveling kids can eat. It might be more out of boredom than actual hunger, but whatever works, right? If snacking keeps them occupied, it’s best to have more on hand than you’ll need.

If you prefer healthy options, just plan ahead so you can have all of their favorites within quick reach.

The 10 best at-home dumbbell exercises for building muscle

Leave on their schedule, not yours

If kids will sleep on the road, it’s best to bite the bullet and leave as early as possible. Sure, it’s not ideal for mom and dad, but think about the possibility of having complete control of the radio and zero complaining from the back seat. (We’re hearing angels sing!)

If they’ll sleep, create an environment in which they’ll actually sleep!

When planning around naps, you might have to wait until later in the day to get on the move. This isn’t always great for making good time, but it can help make for some happier travelers (parents included). While older kids will be a wild card — who knows if they’ll sleep, let alone when, younger kiddos can be encouraged to rest on the move. Consider kids’ schedules and look to leave around their sleep times for easier transitions.
The 10 best at-home dumbbell exercises for building muscle

Make a list of activities

Depending on your kids’ ages, create a list of activities and compile them into a single bin (ideally that they can get to easily). Sure this can contain a phone or tablet, but battery life only lasts so long. (Plus consider the negative effects it can have on their moods when used long term while traveling.)

Gather tiny board games, toys, homemade activities that help them learn while keeping them busy. Art projects are great, too. (Bonus if it’s water-based markers or something like a magnet board so there’s no mess.) Meanwhile, you can host participation games like I Spy or other road trip classics.

Help plan a smooth trip for all involved with a little planning ahead. And with any luck, full bellies and distracted kids will help make the trip a breeze.

MIGHTY TRENDING

Congress upgrades award for hero killed at COP Keating

More than nine years after the Battle of Kamdesh claimed eight lives and left 27 injured, a soldier killed there received a posthumous medal upgrade Dec. 15, 2018, to the nation’s second highest honor, the Distinguished Service Cross.

Army Staff Sgt. Justin Gallegos, 27, had been posthumously awarded the Silver Star for his actions at Combat Outpost Keating, the location of the assault by Taliban insurgents that led to one of the bloodiest battles of the war in Afghanistan.”


The Distinguished Service Cross was presented here to Gallegos’ son, MacAidan Justin Gallegos,14, who lives in the area with his stepfather and mother, Amanda Marr. Marr and Gallegos were divorced at the time of his death.

“A couple weeks ago, when I heard the news that Justin’s Distinguished Service Cross had finally been approved, I knew that one of the great discrepancies in the long narrative of the battle of Combat Outpost Keating had finally been corrected,” Maj. Stoney Portis said during the ceremony. Portis was Gallegos’ commander at the time of the battle.

The 10 best at-home dumbbell exercises for building muscle

Distinguished visitors bow their heads during the invocation at Staff Sgt. Justin T. Gallegos’s Distinguished Service Cross ceremony at Joint Base Elmendorf-Richardson, Alaska Dec. 15, 2018.

(U.S. Air Force photo by Airman 1st Class Crystal A. Jenkins)

Called “a day for heroes” because of the number of heroic acts during the Oct. 3, 2009, battle, COP Keating was all but overrun when, just before dawn, Taliban fighters assaulted the outpost with machine-gun and rocket-propelled grenade fire.

With what the citation calls “extraordinary heroism,” Gallegos, a team leader for Troop B, 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, maneuvered “under heavy sniper and rocket-propelled grenade fire to reinforce a [High Mobility Multipurpose Wheeled Vehicle] battle position that was critical to the Outpost’s defense,” the citation states.

“While under heavy fire for nearly an hour, Staff Sergeant Gallegos continued to suppress the oncoming enemy with the crew-served weapon. Once the weapon’s ammunition was exhausted, he engaged the enemy with his M4 carbine to allow fellow soldiers in a nearby truck to evacuate from their position,” it states.

As they attempted to join the unit defending the outpost, Gallegos retrieved and moved a wounded soldier to safety while under fire, then exposed himself again to ongoing machine-gun fire while trying to provide suppression and cover so the rest of his team could move to his position.

“During this final act, Staff Sergeant Gallegos paid the ultimate sacrifice,” the citation states. “Staff Sergeant Gallegos’ actions enabled a section of soldiers to regroup and provide necessary security to stave off enemy forces from the west side of the camp. His actions played a critical role in the defense of Combat Outpost Keating, and Troop B’s subsequent counterattack against a numerically superior Taliban force.”

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Soldiers assigned to U.S. Army Alaska listen during Staff Sgt. Justin T. Gallegos’s Distinguished Service Cross ceremony at Joint Base Elmendorf-Richardson, Alaska Dec. 15, 2018.

(U.S. Air Force photo by Airman 1st Class Crystal A. Jenkins)

Medals of Honor have been awarded to two soldiers who fought at Keating, while 37 have received Army Commendation Medals with combat “V” device for valor, 18 were awarded Bronze Star Medals with “V” device, and nine received Silver Star Medals.

Upgrading Gallegos’ medal was not a quick or easy process, requiring a literal act of Congress. The order for the upgrade was included in the 2018 National Defense Authorization Act. Dec. 15, 2018’s ceremony marked the end of that journey, Marr said, shining a spotlight on Gallegos’ heroic actions.

“We never really know what we’re going to do in any situation that’s like that, but I would’ve known that Justin would’ve been that person,” Marr said. “When I was notified, even, of his death, I knew that it had to be something extraordinary … there was not another explanation. Justin didn’t die — he just fought hard. So I just knew.”

Medal of Honor recipients Staff Sgt. Ty Carter and Staff Sgt. Clint Romesha were in attendance at the medal ceremony, as was Sen. Lisa Murkowski, R-Alaska, who presented a flag to MacAidan Gallegos and a handful of veterans of the unit.

Gallegos’ other medals and commendations include the Silver Star; Bronze Star; three Purple Hearts; two Army Commendation Medals; two Army Achievement Medals; the Army Good Conduct Medal; the National Defense Service Medal; the Afghanistan Campaign Medal with Campaign Star; the Iraq Campaign Medal with Campaign Star; the Global War on Terrorism Expeditionary Medal; the Global War on Terrorism Service Medal; the Army Service Ribbon; two Overseas Service Ribbons; the NATO Medal; and the Combat Action Badge.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

Articles

The best and worst Air Force uniforms, ranked

The Air Force had a number of various uniforms even before its independent inception in 1947. The evolution was a long and sometimes painful (on the eyes) one. Wear of Air Force uniforms is pretty important to airmen, and is governed by Air Force Instruction (AFI) 36-2903, the only AFI most airmen know offhand. It also contains uniform requirements for the Civil Air Patrol as if the Civil Air Patrol counts as the military… I mean, its nice that perfect attendance is required for your “basic training” but call us when the UCMJ applies to you.


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The Air Force officially ended wear of olive green dress uniforms in 1952, switching over to distinct blue uniforms to stand out from the other services. In the years since, those “blues” (as they came to be called) evolved as times changed and as the Air Force itself changed.

This served for most airmen, but for those who still required a utility uniform, green would be (and still is) the mainstay for those uniforms. But Air Force utility uniforms always incorporated a distinctive blue, in some way, over the years to ensure its separation from the Army and little else.

The Air Force, like the Navy, appeared to be struggling with a uniform identity crisis in recent years, but it looks like they’ve got a handle on things.

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This was almost you, Air Force.

The USAF came a long way, and so it’s good to take a look back at the best and worst of what the Air Force thought was a good idea, lest history repeat itself.

The Best

1. Flight Suits – (1917- Present)

The coolest looking and most comfortable uniform, the flight suit is easily the number one in the Air Force wardrobe. Early flight suits had the same needs as today’s flight suits. Aircrews need warm clothing with pockets to keep things from falling out. Early flight suits required jackets, usually leather, to keep the pilots warm. The need for pressurized cockpits allowed the flight suit to become what it is today: flame resistant, comfortable, practical and still cool-looking.

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Seriously. Awesome.

2. Battle Dress Uniform (1981-2011)

Maybe it’s because i’m partial to the uniform I wore every day, maybe it’s because the BDU is both comfortable and utilitarian, maybe because it’s a uniform which was worn across all branches of the U.S. military. In my mind, the only bad thing about this uniform was the M-65 BDU field jacket, which worked against the cold every bit as well as any crocheted blanket, which is to say, not at all. There’s a reason it was the longest-serving uniform.

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3. Blue Shade 1084 & 1549 Service Dress Uniform (1962-1969)

This is the one which became the iconic Air Force blues uniform after appearing in Stanley Kubrick’s 1964 film Dr. Strangelove. An Air Force officer in the film, cigar-chomping Brig. Gen. Jack D. Ripper, acted and looked a lot like real life Air Force Gen. Curtis LeMay, who is famous for his hardline thinking. He was once quoted as saying:

“If I see that the Russians are amassing their planes for an attack, I’m going to knock the sh-t out of them before they take off the ground.”

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4. Cotton Sateen Utility Uniform OG-107 (1952-1982)

Army and Air Force personnel wore this both stateside and deployed to the Southeast Asia theater. It was replaced by the Tropical Combat Uniform in Southeast Asia but outside it continued to be the work uniform of choice through the 1970s when it was replaced by the woodland BDU.

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Medal of Honor Recipient Chief Master Sgt. Richard L. Etchberger

5. SR-71 Pressure Suits (1966-1999)

Its almost not even fair. They get to crew the greatest airframe ever designed AND look like an awesome alt-metal band in the process.

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Blackbird pilots ’bout to drop the most fire album of 1969

The Worst

6. Air Force PT Uniforms (2006- Present)

Have you ever gone to the gym and wondered how much greater your workout could be if you did it while wearing swim trunks? The Air Force physical training uniform combines all the internal mesh of swim trunks to keep yourself in place with all the length of 1970s tennis player shorts to ensure you’re not only uncomfortable working out but so is everyone who has to look at you.

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7. Air Force Band Drum Major

I understand military tradition requires bands, but do we still have to make them dress like they should be guarding Queen Elizabeth? I wonder what possible purpose that giant hat served, even when it was a real part of a military uniform. Did the scepter ever serve a real purpose? And that sash looks makes him look less like an Air Force Chief and more like he’s the WWE Intercontinental Champion.

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8. Air Force Command Staff Ceremonial Uniforms (2012)

In 2012, Gen. Mark Welsh III rolled out a new set of ceremonial uniforms for the Air Force Command Staff. Commenters from Air Force magazine were quick to crack jokes about the special uniforms:

“General Welsh looks like a Russian crown prince at an embassy ball. What is it? Come on, General LeMay would never wear that!!”
“It appears the general is or was a member of the Air Force Band.”
“Exactly when did the AF adopt John Phillip Sousa’s uniform as its own?”

Air Force Times offered Welsh an opportunity to talk about the uniform, but he declined.

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Chief Roy looks like he has something to say about it, though.

9. Air Force Summer Service Uniform (1956)

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This one is so bad, it’s hard to find evidence of it. It looked like your mailman earned rank and started maintaining aircraft. Yes, in the photo above even other airmen can’t believe these guys are actually wearing Khaki shorts and a safari hat. Ladies usually love a man in uniform, but these guys will be single until they ditch those ugly things.

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aka mailman starter kit.

10. Merrill McPeak Dress Blues

The uniform was criticized for looking too much like the Navy’s uniforms, like an airline pilot’s uniform, or “a business suit with medals,” it featured a white shirt and the signature clouds and lightning bolts (aka “Farts and Darts”) on the sleeves of the jacket. McPeak’s uniform was popular with absolutely no one but McPeak. These uniforms went away as soon as he did.

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MIGHTY HISTORY

This is how a dress code change won us Guadalcanal

The spirit of the thing started with neckties.


It was the first year of full-on naval warfare in the Pacific following the December 1941 attack on Pearl Harbor and the U.S. Navy had a morale problem.

In the absence of Vice Adm. William “Bull” Halsey, overall command of U.S. operations in the region had collapsed into timorous indecision and defensive-mindedness. After a string of bold victories by sea, land, and air, the US was losing the initiative and it was entirely a question of leadership.

The opening months of the Pacific campaign against Imperial Japan were defined by a profound shift in how the naval brass regarded warfare at sea. They went into it thinking that winning sea engagements would amount to outgunning the enemy, battleship vs. battleship, while their aircraft carriers provided defensive air support against submarines and shore-based bombers.

That proved to be firmly 19th century thinking, as vessel-based aircraft quickly proved themselves deadly against ships of all sizes and armaments.

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Naval air power was where it was at. (Photo: Wikimedia Commons)

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The USS Enterprise endures an attack from a Japanese bomber during the Battle of the Santa Cruz Islands. (Photo: Wikimedia Commons )

Halsey was an early adopter of the aircraft carrier’s offensive potential, summing up his preferred strategy as follows:

…get to the other fellow with everything you have as fast as you can and…dump it on him.

Halsey was a born brawler.

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He made his name going punch for punch with the Japanese, always on offense, always pressing the message that, far from being cowed by its losses at Pearl Harbor, the U.S. was energized and hungry for a fight.

Halsey’s Carrier Division 2 had spent the spring of 1942 executing a series of run-and-gun raids that had captured the imaginations of the public and the momentum of battle for the U.S. His audacity culminated with the Doolittle Raid, the retaliatory bombing run against Tokyo, which shattered Japanese certainty that their homeland was unassailable.

But Halsey was sidelined that summer by the mother-of-all tropical skin conditions, causing him to miss out on the Battle of Midway, where the U.S. decisively crippled the Imperial Japanese Navy. And as the war in the Pacific shifted to a series of amphibious assaults on Japanese-held islands, the momentum that Halsey had gained for the U.S. began to falter.

Nearly 11,000 Marines were dug in deep on Guadalcanal but were struggling to hold the position and it was becoming clear that Vice Adm. Robert L. Ghormley, the man in charge of Pacific operations, was catastrophically unfit for his job. He was tactically indecisive, wedded to defensive posturing and perhaps worst of all, was suffering from a deep malaise that was spreading to the soldiers, sailors and Marines in his command.

On Oct. 18, 1942, Adm. Nimitz sent the recuperated Halsey in to replace Ghormley as Commander of the South Pacific. And one of Halsey’s first moves in that capacity was to issue an order stripping neckties from the uniforms of all naval officers.

Imagine the power of the message that order sent to sailors demoralized by weeks of stalemate and command-chain confusion. Like a gentleman who’d endured one insult too many, the Navy would now remove its finery and invite the Japanese to settle this little disagreement outside. All bets were off. All points of civility were suspended. Halsey’s Navy would be settling things old school, bare knuckles and mean. Reinvigorated by Halsey’s leadership, the Navy went on to win a series of pitched naval engagements that helped secure Guadalcanal for America.

Halsey’s strategy of pure aggression would get him into trouble in the later stages of the war, but the importance of his leadership at a critical phase of the War of the Pacific is undeniable. His ability to fire the fighting spirit, to boost morale in his command, was indispensable as the U.S. vied for control of the Pacific against the most implacable enemy it had every faced.

MIGHTY CULTURE

A USAF trainee used Snapchat in basic and vets lost their minds

Air Force veterans and other military members from other branches rushed to their keyboards to inform the world of how basic training was back in their day, as a female trainee at Lackland was outed using her cell phone to post on Snapchat during training. Current and former service members were quick to criticize the unidentified young woman for her phone usage in basic training, despite the fact that nothing could be more basic than these Snaps.


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Other eagle-eyed former airmen, who presumably went through BMT before the widespread use of mobile phones, were quick to ask why her key is hanging on the outside of her PC uniform as other branches questioned what “PC” is and if it’s anything like PT, if BMT is like what the Air Force calls boot camp, and do all airmen trainees wear their hair down like that?

The biggest questions on everyone’s minds were how she managed to keep her phone while the others were presumably locked away and how she was able to sit on the dayroom furniture (while eating!) without moving the chairs or invoking the wrath of the dayroom crew, the dorm chief, or even the house mouse. Meanwhile, Air Force veterans at We Are The Mighty are concerned about the fate of her wingman, who was probably recycled into oblivion, only to emerge just before mandatory retirement.

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Of course, everything about the photos (posted for public consumption in the Air Force Facebook Group Air Force amn/nco/snco, who ratted her out to Air Force Basic Training’s Facebook page) is wrong; from her hair and key, to eating in the dayroom while sitting on the g*ddamn furniture. Air Force basic training is just as strict about its cell phone policy as it was in the days of payphones – airmen make three mandatory calls on their personal phones over the course of their training.

The collective selective memories of Air Force veterans from all over came down hard on the young trainee as the shade thrown at the woman was enough to blot out the sun. Of course, no one in the history of the Air Force has ever messed up as hardcore as this airman trainee, who is obviously the worst person ever and doesn’t belong in MY Air Force. #LiterallyHitler.

In all seriousness, every time I’m tempted to comment on what happened back in MY Air Force days, I’m quick to remind myself that Basic Military Training – aka BMT – in MY day was only six and a half weeks, consisted of one week of anything related to carrying a firearm in a deployed location (that was still a rubber-coated M-16, the military equivalent of pinning oven mitts on my hands), and that my first PT test in the active Air Force was on a stationary bike where push-ups and sit-ups were done, but not counted in my final score.

Lighten up, Air Force-trained killers.

As for this airman, luckily an MTI was on hand to fill the world in about current Air Force BMT phone policy. This girl probably just smuggled her phone in using the old prison-style method – and if so, let’s make sure she’s promoted ahead of peers, maybe even give her a BTZ to staff.

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FYI, MTI = USAF DI.