How to safely pick up dumbbells when pushing with heavy shoulders?

Dumbbell shoulder push is one of the essential movements in our training menu! It is also one of the most popular movements in the gym. It can help you build strong shoulder muscle strength and strong deltoid muscles!

　　Compared with barbells, dumbbell shoulder push will be more difficult! Dumbbells are more free and difficult to control, and it is not easy to do dumbbell shoulder push! There are many details that require us to pay special attention!

　Today I will introduce to you the most basic skills for dumbbell shoulder push, and it is also the most important technique: how to safely pick up dumbbells and put down dumbbells!

　　Barbell shoulder push can be used to use a safety rack. It will be simple to remove and put down the barbell. Many! But dumbbells are different! I believe everyone has a deep understanding! Especially when pushing a heavy dumbbell on shoulder, you will be at risk of injury if you are not careful!

　　Look together: "How to safely pick up dumbbells when pushing a heavy shoulder"

　　Step 1: You need to place dumbbells on your legs!

　　When picking up dumbbells from the ground or dumbbell rack, many people are used to bend down and grabbing dumbbells, but this will invisibly put pressure on your lumbar spine

　　The correct action should be: use deadlifts or squats to pick up dumbbells from the ground (maintaining natural curves on the back, using the strength of the legs and hips), and then putting the dumbbells on both legs Up!

　　Second step, up dumbbells!

　　This step is the most critical step, and it is also the most prone to errors and dangers. Whether the next shoulder push process is going smoothly depends on this step!

　　Many people completely want to twist the dumbbells with the strength of their upper limbs, which is unwise! Especially when heavy weights! There is no mechanical advantage when placing the dumbbells in their actual position!

　What should I do? 　　You need to use the power of your legs, the dumbbells are on your thighs, and the toes are slightly padded to the ground, and then lift your legs. The dumbbells will rise with the flow. At this time, you need to quickly resist the dumbbells on your shoulders as the rising momentum of the dumbbells! And quickly and stabilize!

　　If you have a partner, you can ask your partner to help, lift and stabilize the dumbbell

　　Second step: Safely play back the dumbbell!

　　Don't throw the dumbbell. After you finish your training, turn the dumbbell into a pair-holding position, slowly drop it to your shoulders, then lift both thighs slightly, and lean the dumbbell onto your thighs and return to the starting position!

　　Last tip: A good starting position and posture will make your movement process smoother and safer. At the same time, you also need a good ending position to maintain your training results! Don't ignore these details! Be a better fitness player!