How to Lift Heavy Dumbbells (NEVER DO THIS)
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Date: 2022-04-22
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Comments and reviews: 10
friendly76
I'm kind of conflicted on this. I think that I agree with much of the video, but I have a story to tell. My favorite gym closed down this past December and the next week, I went back to an old gym that I had kept a membership for. I used my current normal weight for DB Bench press (95) and I tried to kick up one at a time like I usually do. It's hard to explain, but the bench was more -grippy- and wider than I was used to, and there was nothing to catch my feet on like I'm used to. When I went back, I wobbled, and not wanting to drop the weights and fall to the left, I compensated by jerking the weights back to the center and pulled my groin really badly while doing it. It took me 6-8 weeks to heal from that, it was awful. I never went back to that particular gym. Since that time, I found a newly reopened gym (was closed and remodeled) and I've been able to get back to doing 95s (100s sometimes, but I always kick back both sides at the same time now, but gently. I haven't had any issues yet, other than the first rep being a little more difficult to start. But once I get going, I'm fine. And in terms of lifting from the floor, instead of doing that, I just pick the closest bench, carry the 95s over, set them on my knees and rest for a bit before beginning my first set (to rest my forearms and hands.
Just for some context, I have been working out since I was 19, am 46 now, and been lifting more seriously since I was 33 or so. I'm in decent shape, about 16% body fat, so not the leanest, but not the fattest either. I work out 4-5x a week. I'm one of the fittest in my non-gym friend circles, but among my gym friends, I'm strong enough but realistically close to average.
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I'm kind of conflicted on this. I think that I agree with much of the video, but I have a story to tell. My favorite gym closed down this past December and the next week, I went back to an old gym that I had kept a membership for. I used my current normal weight for DB Bench press (95) and I tried to kick up one at a time like I usually do. It's hard to explain, but the bench was more -grippy- and wider than I was used to, and there was nothing to catch my feet on like I'm used to. When I went back, I wobbled, and not wanting to drop the weights and fall to the left, I compensated by jerking the weights back to the center and pulled my groin really badly while doing it. It took me 6-8 weeks to heal from that, it was awful. I never went back to that particular gym. Since that time, I found a newly reopened gym (was closed and remodeled) and I've been able to get back to doing 95s (100s sometimes, but I always kick back both sides at the same time now, but gently. I haven't had any issues yet, other than the first rep being a little more difficult to start. But once I get going, I'm fine. And in terms of lifting from the floor, instead of doing that, I just pick the closest bench, carry the 95s over, set them on my knees and rest for a bit before beginning my first set (to rest my forearms and hands.
Just for some context, I have been working out since I was 19, am 46 now, and been lifting more seriously since I was 33 or so. I'm in decent shape, about 16% body fat, so not the leanest, but not the fattest either. I work out 4-5x a week. I'm one of the fittest in my non-gym friend circles, but among my gym friends, I'm strong enough but realistically close to average.
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Joshua
Kinda new/dumb when it comes to working out and don't have anyone to ask about progress figured this might be a good spot. when I started 1 year ago I was small at 5ft6in I only weighed 105lbs with 10in arms and only lifting a 30lb kettlebell (limited on weights as I live in the middle of nowhere) then got accepted into special warfare for the USAF and started lifting/running my ass off I now weight between 168lbs -175lbs with 15 1/2in arms and a 41in chest and can now lift a barbell weighing the same as my starting body weight 105lbs with one arm over my head and use a 70lb kettlebell as well as 2x35lb dumbbells that I normally do sets of 30-40 reps with and 20-25 reps for the heavier weights it's not uncommon for me to do 10-15 sets back to back for a total of 300-600reps a session. In terms of gains, rep count and overall progress are these a decent increase in numbers or should/could they be higher? I don't know anyone who works out and the few that did (years ago) say they've never done shit even close to what I'm doing, don't know if they're just trolling me or they're being serious because they're twice my. well were twice my size I'm catching up though -
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Kinda new/dumb when it comes to working out and don't have anyone to ask about progress figured this might be a good spot. when I started 1 year ago I was small at 5ft6in I only weighed 105lbs with 10in arms and only lifting a 30lb kettlebell (limited on weights as I live in the middle of nowhere) then got accepted into special warfare for the USAF and started lifting/running my ass off I now weight between 168lbs -175lbs with 15 1/2in arms and a 41in chest and can now lift a barbell weighing the same as my starting body weight 105lbs with one arm over my head and use a 70lb kettlebell as well as 2x35lb dumbbells that I normally do sets of 30-40 reps with and 20-25 reps for the heavier weights it's not uncommon for me to do 10-15 sets back to back for a total of 300-600reps a session. In terms of gains, rep count and overall progress are these a decent increase in numbers or should/could they be higher? I don't know anyone who works out and the few that did (years ago) say they've never done shit even close to what I'm doing, don't know if they're just trolling me or they're being serious because they're twice my. well were twice my size I'm catching up though -
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Robert
Thanks for answering this question for me. I was worried about mounting the bench with 80 lb. dumbbells for the bench press. I have had lower back surgery with L4-S1 fused together and the doctor said no more deadlifts for me. ever. I did attempt a couple of deadlifts for the pair of 80lb dumbbells but had instant pain. So I adopted a different strategy. Instead of placing dumbbells horizontally as you did, I placed them vertically and then straddled them with my feet. Then I picked up one at a time and put on my bent knee before sitting down. That worked well for me with my spinal limitations. I didn't feel that my leg lift got the dumbbell up far enough to my shoulder to retain the height, so I'm going to have to work on that. But I can lean forward, tighten my core, and lean back with the 80s and instantly get off the first press. Since I've hurt my shoulder one time in the past, I'm careful to keep my elbows in close to my body to prevent shoulder damage. It is working nicely for me now.
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Thanks for answering this question for me. I was worried about mounting the bench with 80 lb. dumbbells for the bench press. I have had lower back surgery with L4-S1 fused together and the doctor said no more deadlifts for me. ever. I did attempt a couple of deadlifts for the pair of 80lb dumbbells but had instant pain. So I adopted a different strategy. Instead of placing dumbbells horizontally as you did, I placed them vertically and then straddled them with my feet. Then I picked up one at a time and put on my bent knee before sitting down. That worked well for me with my spinal limitations. I didn't feel that my leg lift got the dumbbell up far enough to my shoulder to retain the height, so I'm going to have to work on that. But I can lean forward, tighten my core, and lean back with the 80s and instantly get off the first press. Since I've hurt my shoulder one time in the past, I'm careful to keep my elbows in close to my body to prevent shoulder damage. It is working nicely for me now.
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Gilbert
Jeff, my procedure, let me know what you think: I roll the weights (as they are already on the ground) to the front of the bench. My bench is set at a 30 degree angle. I then pick up the first bell with my right arm, using my left arm as a supportive brace, left palm to my right knee, to place the bell on my right leg. Then, I use my stronger left arm to pick up the left bell. On my left arm, I depend on using the weight on my right leg, kind of like a support, to put the left bell on my left leg. Next, I pull both weights to my hips, where it is easy to bend, and I pull the weights into lifting position and proceed with reps. To download the weights, I am conscious of a controlled release, kind of like the hammer move you mentioned to be careful not to injure my shoulders. I do this with my stronger left arm first, and then the same with my right arm. What do you think?
Thank you.
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Jeff, my procedure, let me know what you think: I roll the weights (as they are already on the ground) to the front of the bench. My bench is set at a 30 degree angle. I then pick up the first bell with my right arm, using my left arm as a supportive brace, left palm to my right knee, to place the bell on my right leg. Then, I use my stronger left arm to pick up the left bell. On my left arm, I depend on using the weight on my right leg, kind of like a support, to put the left bell on my left leg. Next, I pull both weights to my hips, where it is easy to bend, and I pull the weights into lifting position and proceed with reps. To download the weights, I am conscious of a controlled release, kind of like the hammer move you mentioned to be careful not to injure my shoulders. I do this with my stronger left arm first, and then the same with my right arm. What do you think?
Thank you.
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yerwrng
Carrying those dumbbells over to a mobile bench reminds me of the men in black scene where will Smith is the smarter of the group and just brings the table to him. if you're walking dumbbells around you're not that bright since these benches have wheels and a handle because they're meant to be moved around so just out the damn bench in front of your dumbbells. Second the hardest part of getting into position with heavy flat bench is not getting the bells up but rather not having them take you off the bench and kicking one up at a time doesn't change this since you're still rolling back to the bench with all that dumbbell weight at shoulder level that weight plus your torso outweighs your lower body so it's always going to want to take you off the bench. so just hold both up high double rock back and keep your feet under the dumbbell rack.
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Carrying those dumbbells over to a mobile bench reminds me of the men in black scene where will Smith is the smarter of the group and just brings the table to him. if you're walking dumbbells around you're not that bright since these benches have wheels and a handle because they're meant to be moved around so just out the damn bench in front of your dumbbells. Second the hardest part of getting into position with heavy flat bench is not getting the bells up but rather not having them take you off the bench and kicking one up at a time doesn't change this since you're still rolling back to the bench with all that dumbbell weight at shoulder level that weight plus your torso outweighs your lower body so it's always going to want to take you off the bench. so just hold both up high double rock back and keep your feet under the dumbbell rack.
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clamum
Good tips. I especially like the maneuver when you're done with your set, setting them by your knees and rolling up that way. Works really well.
I hate getting into position with them though. I need to set my scapula because my garbage shoulders are so far forward, so I like to do the 3 step process before pressing: shrug up, shoulders back, pull shoulders down. But doing this and then rolling back onto the bench I kinda lose my set shoulders. With a bar I can just set them and then grab the bar and go. I dunno maybe I'll stumble across something for dumbbells.
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Good tips. I especially like the maneuver when you're done with your set, setting them by your knees and rolling up that way. Works really well.
I hate getting into position with them though. I need to set my scapula because my garbage shoulders are so far forward, so I like to do the 3 step process before pressing: shrug up, shoulders back, pull shoulders down. But doing this and then rolling back onto the bench I kinda lose my set shoulders. With a bar I can just set them and then grab the bar and go. I dunno maybe I'll stumble across something for dumbbells.
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Sloppyjoe
Wow I am sure not many people will believe me if said it, but I really discovered this deadlift way of getting into position with dumbbells all on my own, it kind of came naturally, I never really thought much of it since I have never even been to an actual commercial gym since those are too crowded, I made myself a home gym, just for me. Until watching this video I had no idea people actually face problem getting into position with dumbbells. Anyways great video as always jeff.
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Wow I am sure not many people will believe me if said it, but I really discovered this deadlift way of getting into position with dumbbells all on my own, it kind of came naturally, I never really thought much of it since I have never even been to an actual commercial gym since those are too crowded, I made myself a home gym, just for me. Until watching this video I had no idea people actually face problem getting into position with dumbbells. Anyways great video as always jeff.
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Chris
Double leg for life! Never once has missing the bench crossed my mind, same thing could happen one leg at a time too. In fact it seems more likely single leg if you messed one side up, you could be caught off balance. Plus double leg is literally 0 effort, you can start your set fresh and in proper position with out straining to get each side up off your chest. You can't really double leg incline or shoulder press so single kick is the way there but double leg is king for flat.
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Double leg for life! Never once has missing the bench crossed my mind, same thing could happen one leg at a time too. In fact it seems more likely single leg if you messed one side up, you could be caught off balance. Plus double leg is literally 0 effort, you can start your set fresh and in proper position with out straining to get each side up off your chest. You can't really double leg incline or shoulder press so single kick is the way there but double leg is king for flat.
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Gar
A - X is one of the best there is, but, I would suggest putting the weights higher up on your thighs, so that when you -fall back - on the bench it's safer and when reclined, the weights are in position for lifting. When all sets are completed, I would do the same as A - X, except, I would again place the weights high on my thighs, not my knees, ( with very heavy weights, they could injure your knees ) to the beginning position in a much, in my opinion, safer manner.
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A - X is one of the best there is, but, I would suggest putting the weights higher up on your thighs, so that when you -fall back - on the bench it's safer and when reclined, the weights are in position for lifting. When all sets are completed, I would do the same as A - X, except, I would again place the weights high on my thighs, not my knees, ( with very heavy weights, they could injure your knees ) to the beginning position in a much, in my opinion, safer manner.
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Mr66Undertaker
the problem with this method is that you end up with the dumbbells in the bottom position (maybe even lower than your following reps, which is definitely harder position to set your scapulas in. so then your first rep is all kinds of messed up and you need to re-adjust after, at least that's the case with me, the double leg rock-back is definitely more challenging motion to master, but you can get the dumbbells to the high position immediately
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the problem with this method is that you end up with the dumbbells in the bottom position (maybe even lower than your following reps, which is definitely harder position to set your scapulas in. so then your first rep is all kinds of messed up and you need to re-adjust after, at least that's the case with me, the double leg rock-back is definitely more challenging motion to master, but you can get the dumbbells to the high position immediately
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