Safe Loading & Unloading Dumbbells
From my personal training experience, I've come to understand the criticality of loading and unloading weights correctly. The potential for injury is high in these moments, such preparing for a shoulder press or a chest press. Surprisingly, it's not the actual exercise that often leads to injuries, but the incorrect handling of the dumbbells during loading and unloading.
Let's say I'm going to do an overhead military shoulder press with dumbbells, if I want to begin in an open racked position or a 90-degree position I want to make sure I come into a neutral position and then unfold to that overhead press position as opposed to pulling it up from the outside. (examples in the video link below)
It's the same with de-loading. I want to bring everything in so that I control that weight as I lower it down, as opposed to opening out to the side and putting the shoulder joint in a vulnerable position. Opening without control puts the shoulder joint under considerable strain and excessive torque. If I bring it up in a neutral position and then open or close in a neutral position, it is safer for the shoulder joint.
Now, let's discuss the chest press; the same concept applies to the dumbbell chest press, specifically loading and unloading. Many people can chest press more than they can load themselves. I teach my clients to place the dumbbells on their thighs while seated on the bench (see the video link below). Use their legs to push the bells up and then press them to the top position. After the set is over, fold into a neutral position and then open up to the floor.
Remember, whether you're in a one-on-one personal training session, a group fitness class, or working out solo, your role in correctly loading and unloading for the exercise is just as crucial as the exercise itself. You have the power to prevent injuries.
Please see the video link below for examples and a further explanation of proper loading and unloading procedures.
Stay safe and healthy!
