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How To Safely Pick Up Dumbbells With Heavy Weight Shoulder Push?

Feb. 11, 2020

Exercise machine supplier to share with you: dumbbell shoulder press is one of the necessary exercises in our training menu and one of the most popular exercises in the gym. It can help you build a powerful Shoulder muscle strength and healthy deltoid muscles.

Dumbbell shoulder presses are more difficult than barbells. Dumbbells are more free and difficult to control, and it is not easy to do a good dumbbell shoulder push. There are many details that require our special attention. Today I want to introduce you to the most basic and most important technique of dumbbell shoulder press: how to safely pick up and drop dumbbells.

The barbell shoulder press can use the safety frame, and it will be much easier to remove and lower the barbell. And dumbbells are different. I believe everyone has a deep understanding. Especially with heavy dumbbell shoulder presses, there is a risk of injury if you are not careful. Let's take a look together: "How to Safely Pick Up Dumbbells with Heavy Weight Shoulders".

2 Tier Dumbbell Rack

2 Tier Dumbbell Rack

Step 1: You need to place dumbbells on your legs

When picking up dumbbells from the ground or from a 2 tier dumbbell rack, many people are accustomed to bending over to grab the dumbbells, but this will put pressure on your lumbar spine. The correct action should be: use a deadlift or squat position to lift the dumbbells from the ground (the back maintains a natural curve and use the strength of the legs and hips), and then place the dumbbells on both legs.

Step 2: Put on dumbbells

This step is the most critical step, and it is also the most prone to errors and dangers. The next shoulder push process depends on whether it is smooth or not. Many people simply want to rely on the strength of their upper limbs to twist the dumbbells, which is unwise. Especially for heavyweights. There is no mechanical advantage when placing dumbbells in their actual positions.

How to do? You need to rely on the strength of your legs. Dumbbells are on your thighs, and your toes are pressed slightly to the ground. Then lift your legs and the dumbbells will rise. At this time, you need to follow the upward momentum of the dumbbells to quickly resist the dumbbells on your shoulders. And quickly stabilizes. If you have a partner, you can ask the partner to help, raise and stabilize the dumbbell.

Step 3: Playback dumbbells safely

Don't lose the dumbbells. After you have done your training, turn the dumbbells into a pair of holding positions, slowly fall to the shoulders, and then raise the two thighs slightly in turn, leaning the dumbbells on the thighs, back to the beginning posture.

Final tip:

A good starting position and posture will make your movements smoother and safer. At the same time, you need a good ending position to maintain your training results. Don't ignore these details. Become a better bodybuilder.