How to Lift Heavy Dumbbells (NEVER DO THIS!)
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- čas přidán 27. 02. 2017
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Learning how to lift heavy dumbbells, whether you are a beginner or more advanced lifter, is a critical skill for safe lifting longevity. In this video, I am going to show you how to get in position to perform a dumbbell bench press with heavier dumbbells, the right way. From getting the dumbbells from the rack, to positioning yourself on the bench, to getting them back to the floor (without having to dump them) after your set is done we are going to cover it all.
Obviously, these techniques can be used no matter how heavy the weights you are using. They just tend to become more important as the weights you are using get heavier and heavier. To start, you have to look at the different ways in which you get your dumbbells to the bench to perform your heavy dumbbell bench press.
You can either lift and farmers carry them to the bench and, in one continuous move, sit down and get into your set. The problem with this technique is that often times the bench can be quite a distance away from the dumbbells. This is particularly true of the heavy dumbbells that tend to sit and collect dust at the far far end of the rack.
Nothing wrong with carrying them back and performing a farmer’s carry as this is one of my favorite exercises. The problem is however that this can actually fatigue your forearms just enough to interfere with your ability to confidently handle the heavier weights to perform your heavy bench press. While not bad to tax your forearms, doing so at the expense of what you could be achieving on your bench press is not what you are after.
The next alternative is to carry them to the bench and rest them on top. When you are ready to begin, you lift them and walk the front of the bench to sit down and get going. The issue here is that you usually have to perform some nifty footwork to back yourself in and, depending on the amount of room between you and the rack, this can get a little awkward.
So, instead I recommend that you put the dumbbells on the floor and set up as if you are going to perform a deadlift. Put your shoes under the handles at lace depth. Hinge forward at the hips and bend the knees when your hands are at the level of the knees. Grab the dumbbells and push back up as if performing a deadlift. Sit back when the bells get to the level of the knees. You will find that you can comfortably handle very heavy weights this way.
From here, you never want to do the double leg up swing back to the bench. You can risk falling off the bench, as I witnessed on my trip, simply because you can’t control what you can’t see as well as you can what you can see. Instead, lift one leg at a time to clean the dumbbells up to your shoulders and lower yourself down to the bench.
If you must dump the dumbbells at any time, always try to rock your legs forward a bit before you do. This greatly minimizes injury to the AC joint or anterior shoulder capsule in your shoulder by shifting the load to your upper arms instead. Preferably however, you’ll be able to get the dumbbells all the way to your knees where you can let them “fall” onto the knees and propel your body back up to the starting sitting position.
If you are looking for a program that overlooks nothing and puts science into everything we do so you can get better, faster results, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how much quicker you see gains by paying attention to what matters the most when building the body of an athlete.
For more workout videos and advice on lifting heavy weights and when you should lift light weights, be sure to subscribe to our channel here on youtube at / jdcav24 - Jak na to + styl
This guy even falls down intentionally to show us what's wrong. Sir, you're the best.
Fell intentionally some 3-4 times just to prove a point. He's better than best.
HERO!!!
Spoilet alert: It wasnt intentional
20 lbs is nothing to him
The dumbbells were severely injured
Another great tip for dumbbells: PUT THEM BACK WHEN YOU ARE FINISHED!
plural would be manchildren
Every time you don't rerack your weights, Justin Beiber makes another song.
Uhh you mean curl in the squat rack
^ first thing they teach imo, put all the shit back from where you took it lol
funky down yup, same thing, never happened to me either in 2/3 years of gym
I can only imagine how nerve-wracking it'd be to train at the gym when u can see Jeff eyeing u from a distance. No wonder the poor guy fell off the bench. I'd drop the dumbbells on my head and kill myself before Jeff destroys me for killing my gains.
lmfao this is the truest comment, probably equivalent to watching a DI / DS approach when you're a fresh marine / army recruit
😂😂😂
i have never enjoyed a comment like this one!
i laughed really hard:)
That's exactly what I thought haha! The Guy was probably trying to impress Jeff or just trying to out do a fitness guru! All bets on the latter! 🤔
🤣
LOL grabs 100's like it's nothing. Great video, what a beast.
Its nothing tho
Oh your dumbass is here too? I saw you in an argument with other people on another channel.
@@acruzro95 probably not haha, I saw him trying to put down some 14 year old kid for his efforts on another channel. This guy is clearly a cocky little shit and is probably weak as fuck
@@lurkytespaed6469 bro it isnt too late to delete this comment
@@mememaster8183 wym
I actually ran into Jeff in Vegas. I worked out every day I was there. The guy is a genius
Sean Kelly were you the guy that dropped the dumbbells?
GoldChampion23 u funny haha
sico sidd he's not gay..l.
He's a genius because you ran into him? I have to tell einstein and nikola tesla they aren't geniuses because you never ran into them.
Rollo Q I find it hard to believe that you're stupid enough to not see, that he just didn't seperate the genius part from the rest very well
If Jeff jumped off a building, he wouldn't take fall damage. The ground would take Jeff damage.
That was a good one.
reptilesgamers00 lmao
I laughed too hard at this.
It seems like Jeff is the new Chuck Norris
Daniel Villagran Chuck Norris was the worlds warm up to Jeff
Next thing you know Jeff posts a video on:
*How to WALK in the Gym for Maximum Gains*
With thumbnail saying:
*You're Probably Doing It Wrong*
Peacemekka 😂😂😂
Hahaha that’s what’s up ☕️
Guess what... He already did.
Farmer's carry, he already did that
Your walking wrong YOUR KILLING YOUR GAINS
"I can show it with heavier weights too."
Proceeds to find the heaviest he could find.
I want to go to his gym so badly man it looks so good
Yeah
@@TheSaints77 yep. so many gyms on youtube look so good... and all my local gyms are shitty and look shitty in comparison.
I just wish there was this one perfect gym which had everything i needed - nice people, all the required equipment, good quality equipment, good pull-up bars which height can be adjusted (this one is probably my biggest dream, an adjustable pull-up bar, i'd be the happiest person in the world if that existed in any of my local gyms).
But not like all these companies like puregym or ytc have enough money to make good gyms or anything - oh wait they do!
Another fine example where i feel that i could make a better job at designing a gym than those so called ''specialists''.
Seriously.... they can afford a shit ton of equipment but they never bother going more with variety - they rather prioritise numbers to look impressive with their style and design.
I have a home gym but don’t have some of the shit I want but I’m doing the wendler 5/3/1 and watched many of Jeff’s vid for how to do things without the real equipment so I’ll tell you how it goes
Wow. Where do you guys live? Here most of the big chain gyms are like this, cost about 20€-30€/month the cheapest ones. Most really strong guys go to the crappy looking carage gyms because you can make more noises and drop weights. I like these kind of fitness gyms like in the video.
@@TechSupportDave that sucks man, If you cant find a gym with good people then find an empty or really dead gym, then go with friends. thats what i do
After going to the gym for 2ish years Jeff's 100lb dumbbell control is so much more impressive to me now.
I've seen people twice his size struggling to press/set up 100lb dumbbells.
LooseArrowBoy not being THAT guy but I honestly thought they were heavier, I was a little surprised when I saw they were 100lbs. Thought Jeff was putting up like 135s haha
Im at 80 pounds right now but i could probably push some 85 with a spot
Lol
@TobixToxic he uses 80 pounds, he doesn't weigh 80 pounds.
@@boatymcboatface45yearsago59 LMFAO this orion kid uses a bit too much reddit, his brain has to recalibrate for the real world
This lift and position technique style has encouraged me to push an addition 20lbs . When no spotter is around , this safe dismount helps.Thanks Jeff
I wonder if that guy in the Las Vegas gym knew he was in the presence of king Jeff?
Tiim Smiith *God
Probably got nervous, hence falling off the bench.
@boss status He *did* leave an impression LOL. Better him than me.
@@blitheringrando1410 probably
Jeff sama
Can you make a video on how to grab a protien shake properly!
With both hands.
To prevent muscle imbalance
I rather him do a video teaching people how to put their weights back.
@@nokturn882 I hope the people who don't , see this comment and somehow... at some point in their life , they will remember seeing this and will put the weights back
kay oss this comment is so underrated
@@nokturn882 YES! and Wipe off their sweat!!!
Thank you Jeff for always sharing your endless knowledge about the human body and weight lifting.
Jerry artman can someone find out who the h*ll is disliking theses videos ALL THE TIME?!
same thing i wonder boii
Rajanikant Sir!!! good to see you having interest in body building
Marcel Wallace
Inbred alert!
i was the 666th like.
Me:"pfft yeah ok you talk it but why dont you show how to ACTUALLY do it with heavy weight"
Jeff: *grabs 100lb dumbells*
Me: "alrighty I'll just shut up now"
Right lolz im like yea GAINSSSS
He act like i can use heavy weight
The PeePee Man How long have you been training?
The PeePee Man Fair enough, keep at it bro
@@averageman4873 you should do pp training
I knew I was doing something wrong. This channel is one of the best resources on the internet. Thank you, Jeff.
JEFF: could you do a video on how to pick up a girl at the gym in *6 minutes or less*? I've been trying for one hour plus and I'm not seeing results.
P.S. LOVE your six minute series.
franco confidence and charisma the two c's is all you need
The two b's you mean
bank account and Bugatti?
those work too, but I was thinking of "balls", in response to +Bowman299
Either you got it or you don't. 1hr+ = you ain't got it son
Video length 9:11 thumbnail says crash hmmmm. 🤔🤔🤔 I think Jeff Tryna say something
Dirtyasseater 6911 if he would have said controlled demolition... Maybe
Dirtyasseater 6911 9:12 for me
Dirtyasseater 6911 illuminati confirmed
+Dirtyasseater 6911
Jeff tried using the twin towers as dumbbells but it was too much for him and he dropped them.
Dirtyasseater 6911 Woke
Jeff, this video was absolutely first class, thank you! I’ve just started going to the gym and I’m nearly 50. I’ve been limiting myself to 10kg dumbbells because I don’t feel in control of anything heavier. I am mindful that I’m not alone in the gym and if I drop a weight because I can’t handle it, that weight might hurt someone. It’s all too easy to overlook stuff like this and I’m not too proud to say, “I’m here to learn”, thank you for all your hard work.
Special flooring type material and lifting platforms are required for dropping heavier weights. In the Olympic style of lifting it is necessary. But most dumbell areas don’t have these. In fact most gyms don’t have Olympic lifting platforms.
I was surprised when he started dumbbell benching the 100’s. What a legend!
Why? If you can bench 200ish pounds you can do the big ones easy.
Alex Gear lol not really. 250-270 bench press
@@alexgear959 If you can bench 100s reliably your bench is going to be around the 245 mark
my max bench was 330...i never tried it with dumbels before...on my first try i just pressed 90 in each hand for 5 reps...now my max bench is still 330 but my dumbel strength is better....8x97
i can bench press 231 for 6-8 reps and i can do 95 dumbells for about 6 reps and iv been lifting 10 months
I'm convinced that Jeff watches his subscribers because last night i almost fell off my weight bench on my last rep while i was overloading on a tricep workout. 😨😵💪
Justin Argandona dude he made a video on why 3 sets of 12 was bad the day after I started doing that...😳😳😳
Can confirm: Jeff is omnipresent and is God.
Thank god the man finished his workout. I was worried.
True
Also thats capital G in God
@@naklovesjesus3204 How, if there is no real god?
@@frequencyvibrations4679
Well luckily for me and you, there is a real God 😁✝️
The variation of dumbbells is extremely useful for a small person like me czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
6 years later, this video helped. I injured my shoulder a couple of months ago for not knowing how to set the weights down. This vid helped tremendously. I just tried it and it's perfect. Thank you!
Jeff, I am a new customer on the third week of AX1. I love your workouts and hate them at the same time. You sir are the real deal. On some workouts I mistakenly think I can handle them and then your training plan totally kicks my ass. I have been humbled several times recently. Please keep putting out your great videos. Little things and big things... everything I have watched that you create has been right on the money (and funny). Keep up the great work.
Steven Thornton Welcome to Team Athlean-X my man, prepare yourself for some real challenges. I got beaten by those exercises so bad hahaha
tumbnail 10/10
Sραякz `` spelling 5/10
His face in it kills me
Septic Bile 😂
Sραякz `` anime name in profile pic?
This was very helpful, I am very new dumbbell pressing, but a lot of subs recommend it so I’m looking to incorporate it. Thank you for this how-to video. 🙌
The legend!!!
So far literally everyone i watched on yt say dumbell bench is better for muscle building, its SLIGHTLY safer too imo
Hey man. Did not expect to see you here！But haven't seen you uploaded any new video yet. Everything okay？
For the first time in my life I'm proud, because I figured out this techniqe years ago all by myself. I hope Jeff is proud as well.
Jeff you are 41 and look amazing
TheBrando100
41 isn't old kid
Not a lot of 41 year olds have such a great physique like him
dominionn09 salty old man
Scooby is way bigger at age 56 though. But he is also way taller
G man B Tv
alot of 25 year olds don't either.
Jeff, what's your opinion on the Olympic lifts, especially the power clean? If you could make a video about their form or their pros/cons that would be awesome.
Thumbs up this comment so Jeff sees
Ahmed Said dangerous
He most likely will not do a video on Olympic lifting. if you look in his gym you'll notice he does not have a lifting platform. Which means he either doesn't currently or hasn't in a while trained in that style. and knowing him since he doesn't train in that style he's not going to give info/advice on something he's not sure is correct. You'll probably have to look elsewhere for those videos my friend
I'm not Jeff but I would personally avoid them except for the actual clean itself. Reason is because the others are so risky and involve so much technique that I don't think it's worth it. Just my opinion.
yeah, they're risky and dangerous, but so is lifting in general. If you can nail down the technique, you can get strong af.
best weight trainer on youtube, Period!
@Anon No
@Anon I think Allan does more power lifting and Jeff focuses on everything. He also said he was a physical therapist which would add more weight to what he says.
Jeff is good for not injuring yourself, and teaching you the basics of technique. He's not the best weightlifting coach.
I am a newbie and struggled with all of these moves. Thanks so much for showing me the right way.
Lol at the bloopers
Every end of video should have them!
Either that or an annual bloopers video.
First time i saw this vid i laughed, i thought Jeff did such an awesome job intentionally falling off that bench.I thought to myself this never happens, how could anyone make such a dumb mistake? Well just 2 hours ago it happened to me, i lifted my 2 x 30 kg dumbells into position to prepare for flat dumbell bench when i realized i wasn't in the exact centre and i had allready lifted up my legs....i was like OH OHHH i'm slippin. So i managed to drop my right dumbell then came crashing down onto my left side of my hip and on my upper back still holding the left dumbell. Crash. I didn't let it deter me, i picked the dumbells back up after catching my breath,left both feet on the ground and did my 3 sets of 7 .
I don't put dumbbells on the bench any more. Got distracted and 100lb dumbell rolled off onto my big toe and broke it. Kept me home for 3 days lol!
@@mikeporro3311 ouch
3 set 7?🤔🤮 do a 4 set 10.
Bruno De Oliveira 5 set of 6 reps
@Fu Ggl Do you even lift or are you just another stupid kbw that has too much free time to reply old comments? I wasnt serious or even remember this comment but since youre here tell me whats better than saying its stupid and leave like 90% of kbw do...👌
Excellent instructions. I will incorporate this going forward.
Thank you so much for this! I’ve been struggling with how to get in and out of the dumbbell bench press, and I’m really excited to try these excellent tips next time. Thanks again!
Jeff can make a video about literally anything!
Joespn ....and he does. Glad he doesn't do football videos. The game woud never start.
Love the new intro Jeff!!! Great video as always,
Jeff, u r such a wonderful human being, I've been watching ur videos for a month now and working out.
No matter what profession u wud have chosen u would have cherished..
U r true GURU.. thx fr d unconditional love u have towards ur profession and fellow humans.
TY Jeff. Thx for the bloopers at the end. Always learn watching your vids.
incredible..i only use barbell for heavy stuff, but today i was thinking i want to implement heavy dumbells into my workout. And here comes Jeff, showing me how..thank you!
Thanks a lot Jeff--I am looking at doing all my workouts smarter and more efficiently. I am really trying to focus on form and preventing injury--this video helped a lot. Your advice is always really helpful.
Thank you Jeff for sharing your endless store of knowledge to the entire world. I have been struggling with this for a while. This came in as a perfect remedy.
Jeff wasn’t tired, the weights were.
I like your profile pic
This guy literally made a 9-minute tutorial video on how to do all the things that people in the dumbbell area are thinking about, but never talk with anyone about because they think it’s too weird and trivial lol.
Damn, so simple yet so much better than how i've always done it. Thanks!
Thank you so much. I actually have wondered about this for a long time. Thank you for reading my mind and showing how to safely dumbbell press. This is great!
Loved the video... Thanks for making it so simple for newbies like me.
Jeff can you do this for dumbbell shoulder press?
The most challenging thing that i have personally experienced as a trainee in gym, i really appreciate that tip.
aaa
When i bought a dog i just knew i was going to hear all kinds of advice from every direction. Do it this way, that way, whistle, click, reward, shout, scream.... So, i chose ONE trainer to follow, EVERYTHING went through him. Now i have a dog that actually does do what i want when i want AND does it with a wagging happy tail. I have chosen Jeff for my training and this surprise film was very very welcome not only for my own survival and safety but to give me more confidence in a gym where i feel like a fish out of water. A simple but welcome confidence booster. Thank you again Jeff for the detail.
Great info ! I struggle with getting into position on the bench and now see what I was doing wrong. In my mid 60s and my wife lifting in her mid 50s the last thing we want is an injury due to poor form . Thanks so much for all your videos and explanations. Much appreciated
thanks so much for the tips!
jessica m , you're welcome
Call me to get more tips Jessica
Loudest sounds ever recorded in history:
1. When the rockets launched 🚀
2. Jeff's intro 🔝
Shut up its not even loud
Thanks Jeff. I’ve been having issues deloading after a heavy set and was looking right for this kind of tip 😊
Thank you Sir. This is really important and helpful. Great presentation, crystal clear backed by science and your vast experience.
For me, doing them one at a time with 110s is more difficult and puts a lot of stress on my elbow and shoulder.
nfwlpw I do everything he does except I do both knees have never rolled off to the side.
You’re right. This video is nonsense.
Its all depends on you man as long you dont injured yourself. This video is just showing how to avoid it.
@M says the guy with no video to show.
YOU are nonsense. Jeff is the best personal trainer on youtube
I've been struggling with benching heavier dumbells for months for this exact reason. Glad I found this!
I can bench up to 35 😀
@@imsentinelprime9279 40 here I weigh 94 lbs and I'm like 5'3" lol
Thanks…I started working out about six months ago, and I knew something was wrong or there was a better way to approach this. I will incorporate everything you just showed me, you have my eternal gratitude.
Very good advice or a refresher for some of us.Thanks.
😂 there goes the hip! 41 years old.. 😂.... It was worth the wait..
Good job though!!
i feel like ive been wanting to see this video for mad long, but his focus was like entirely not on the part i even struggle with.
The get up from the knees is infinitesimally harder than dropping the dumbbells. My question is though, how would this process translate to an incline dummbell bench press or a seated dumbbell shoulder press? There is way less gravity to help assist with getting the dummbells into position.
For instance, I can get up and rep out 55's on seated dumbbell shoulder press for probably 8 or so reps, and want to progress to 60s, however its damn near impossible for me to kick 60s up into position.
The same exact scenario to a slightly lesser degree on incline, flat i've not had much issue getting dumbbells into place unless the weight truly is too heavy for me to even press.
Jeff, i think i speak for a lot of viewers when i say a follow up to this video for the incline DB Bench press and the seated DB Shoulder press would be HUGE!
Love your content keep it coming!
So glad I came across your page this is extremely helpful!
I like watching your videos.
Your tips are really helping me with my workouts.
Thanks a lot 🙂
jeff is the G.O.A.T
Romel Wong Guy On A Treadmill? Guy Off A Train? Man tell me!
Josue Capelletti Greatest Of All Time
@@josuecapelletti7095 a goat is an animal
1:15 - 1:19 "And here we Fall" Lol 🤣🤣
This is the funniest part of this video
Good video! Thanks for the upload of very worthwhile advice.
very useful. I've started doing a press with heavier dumbells and have found getting into and of position more difficult. Thanks for this
this is the first video I have liked in probably a year literally on whole youtube
99.9% fitness youtubers won't tell you this
9:00 He wanted to cry, you can tell by that queit smile of agony and looking away
Thanks Jeff, very important refresher on pre-lift safety protocols.
Very helpful video Jeff. Thank you!
Dude, I'm gonna have to get strong enough to be able to use this advice. Jeff is doing us all a major service by continually posting superior training videos.
Can you do how to bail out of a bench press when you don't have a spotter and can't complete the press? Thanks for all the videos!
don't use clips then tilt the bar to slide the plates off, repeat on the other side. thats good for when you're alone, cuz you'll look like an idiot... so if you're in a public gym just ask a random dude for a spot
actually once you tip one side and bail the weights, the other side will automatically follow. Physics.
Zapperzz99 One does not worry about the way they look in the gym unless they are going for the wrong reason.
Richie Rich If you want my advice, try to make friends with the more experienced weightlifters. Learning from other people will go a long way. It takes a village to raise a child.
Richie Rich You should also watch Omar Isuf. He’s another great CZcamsr that gives awesome advice on lifting and also some scientific findings. And also, he’s just damn entertaining to watch!
This is extremely helpful. Can't wait to get to the gym today to practice. I'm 51 and getting back into the gym after many years. Bench has improved to the point where dumbbells are starting to get heavier than I've ever handled before. Seems much more doable than the double move! Thanks for the advice!
Awesome video. 🙏. Had two shoulder..rotator cuff surgeries and struggle with dumbells with very exercise. Im going to practice with a little lighter dumbells to begin with.
i came here just to admire Jeff's biceps cool
i knew it
I just did every bad thing he said with 100lb dumbbells on Tuesday. Glad I watched this video to implement into moving those heavy things around.
This is exactly the video I needed! Thanks so much for this education and tips!
This has come up for me recently. Thanks, Jeff!
I was surprised to see this. I always did it this way without even knowing if I was setting up right. It just felt right, especially when I got to the 75 lb dumbbells. Much love, Jeff.
Jeff, how would this translate to an incline bench, where you don't have as much help from gravity when going back after kicking the dumbbells up. I've noticed it's extremely difficult for me to "catch" 90lb dumbbells after the kick/fall back, as you stop much sooner than you would on a flat bench. I can press 90s but I waste A TON of energy getting them into position for the first rep, so much so that my set ends prematurely. Any tips?
purchase some dumbell power hooks. look them up
This is so helpful, I've had to modify my movements due to hip problems and right rotator cuff issue. I had to drop weight when doing dumbell presses due to the start and the ending , putting alot of strain on both hips and right shoulder. This certainly will help me from the beginning carry to going back to start position and the ending. 👍👍👍👍👍
Very nice video on important details that are usually overlooked. Than you Jeff.
I literally just finished doing everything he said not to do in my session tonight. Its almost creepy how Jeff always knows when im doing something wrong 👀😂
Video length: 9:11 thumbnail: crash. Something fishy here Jeff
My proudest moment of 2021 is seeing that how I’ve been getting into/out of my lifts for years is the way Jeff recommends.
Great video. Very helpful for teaching this technique. The outtakes were good to see also.
8:33 Has THIS ever happened to YOU? Are you tired of THIS happening?
1:17 clear case, the guy tried doing drop sets
Thanks for taking the hits to keep us safe!! Super appreciate this one!!!
So helpful, thanks! Liked seeing the big dumbbells demo also.
Love your videos. I'm not bro. I'm a girl, but love to lift safe. Thank you Jeff for your work and videos!
8:52 didn't know he was 41 yr man looks like he is in his 20😮
Hehhh??
Best video .... Really needed these kinda tips and tricks!
I love your content because you include even the smallest details
Love watching your vids. I know most of the things you teach, but there are always little things I learn that help a lot in the gym.
I know I'm late, but..
WHAT HAPPENS IN VEGAS GYM STAYS IN VEGAS GYM
Jeff could you do a sore in six minutes for the chest
I got you bro. Just do what you’re doing but x20 minutes long
Incredible. Every time I have a workout question I find that there is a six or so years old video, patiently aging at this channel, waiting for me to watch it.
Thank you for all your content. It's gold.
Always a good thing to know how to do any exercise safely. Thanks for uploading.