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  1. #1
    Registered User britishguy's Avatar
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    What technique do use to get those dumbbells up! ready for a seated shoulder press?

    what technique to you use to get heavy dumbbells up on your shoulders for a shoulder press,
    Ive found as my shoulders are getting stronger,when i go up a weight its a struggle to lift them on the shoulders.

    Whats your technique, ive heard people getting a lot of injuries from this alone. so just looking maybe for some alternative ways of doing it?

    my technique is i swing them back and forth while in seated position on my swing i swing them up on my shoulders!
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  2. #2
    Registered User Omar95's Avatar
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    try having someone lift it up and put it on ur shoulder
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  3. #3
    Registered User chiwiwiwi's Avatar
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    try putting them on ur thighs then lift the dumbells w/ ur thighs...


    swinging them??? arent u risking urself for injry w/ that??
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    Originally Posted by britishguy View Post
    what technique to you use to get heavy dumbbells up on your shoulders for a shoulder press,
    Ive found as my shoulders are getting stronger,when i go up a weight its a struggle to lift them on the shoulders.

    Whats your technique, ive heard people getting a lot of injuries from this alone. so just looking maybe for some alternative ways of doing it?

    my technique is i swing them back and forth while in seated position on my swing i swing them up on my shoulders!
    I use sort of a clean & jerk / snatch movement from a standing position. I also do this for dumbbell bench. Good form is important, and you want the swing to be driven by your hips and not arms.
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  5. #5
    Registered User xpin2winx's Avatar
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    this is the only reason i stopped doing these. i just literally flung them up from the ground into starting position
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  6. #6
    Registered User britishguy's Avatar
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    Originally Posted by Omar95 View Post
    try having someone lift it up and put it on ur shoulder
    I never train with a spotter.

    And i cant get the dumbbell up when i try it with knees lol

    i dont think it will do injury its just one movement, and i swing for a while before i finally get them up, it is awkward for hey!
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  7. #7
    Raw Nats 2014 comeatmebro DDon1996's Avatar
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    Originally Posted by chiwiwiwi View Post
    try putting them on ur thighs then lift the dumbells w/ ur thighs...
    This is what I thought every person in the history of ever did...
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  8. #8
    Registered User Everse's Avatar
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    Originally Posted by britishguy View Post
    And i cant get the dumbbell up when i try it with knees lol
    Lol. Weak calves?
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  9. #9
    Objective optimist Xuaxace's Avatar
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    Unrack the weights, sit down with the weights on the top of your thighs next to the knee. Rock back, use this momentum to raise your right knee thus bringing the weight to shoulder level, quickly do the left side, lift.

    If everything is done quick enough, there is a **** tone of momentum.

    Actually, here you go a video, takes a bit of practice and coordination to learn this, so practice with low weights until you master it.


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  10. #10
    Banned Number_Seven's Avatar
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    Rest the db on my thighs and get them up from there. I rarely do these though
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  11. #11
    Registered User Yutes's Avatar
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    I use a barbell free weight or a smith machine so I don't have that problem, I hate using dumbbells.
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  12. #12
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    I clean them up to my shoulders.
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  13. #13
    Registered User Doolee's Avatar
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    I kick them up with my knees one at a time (right then left). Probably cause my left shoulder is the one that has to break parallel before I can rep them out.
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    Registered User harpp's Avatar
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    put them on your thighs, then kick up your legs and just put them on your shoulders, if theyre too heavy get a spotter to help you.
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  15. #15
    Registered User tomasbird's Avatar
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    I use barbell for MP so I Power Clean it up, sit on the bench and lift.
    [IIFYM]
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  16. #16
    Registered User britishguy's Avatar
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    i guess ill learn to use my knees to shoot them up then, it seems a popular one, as swinging can more likely cause injury?

    Also do you actually need strong calves to beable to do this technique, cause ive tryed it before?
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  17. #17
    "Big Clinch" InfiniteExcel's Avatar
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    I knee it up really quickly while at the same time pulling it towards my shoulder with my forearm. Seems to do the trick quite well.

    Do it all in one explosive movement. Just simply pushing it up with your thigh/knee will force your forearm to bare the brunt of the technique. Explode it off your knee as fast as you can, all while pulling/guiding it towards and then onto your shoulder. Remember, it's an explosive jerk, not a lift with your knee.

    P.S, it's even easier if you have the spotter hold the dumbbell steady, in the arm that's already been kicked up, while you move up the remaining.
    Clips: http://www.youtube.com/user/bkbrawla666/videos
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  18. #18
    Registered User britishguy's Avatar
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    Originally Posted by InfiniteExcel View Post
    I knee it up really quickly while at the same time pulling it towards my shoulder with my forearm. Seems to do the trick quite well.

    Do it all in one explosive movement. Just simply pushing it up with your thigh/knee will force your forearm to bare the brunt of the technique. Explode it off your knee as fast as you can, all while pulling/guiding it towards and then onto your shoulder. Remember, it's an explosive jerk, not a lift with your knee.

    P.S, it's even easier if you have the spotter hold the dumbbell steady, in the arm that's already been kicked up, while you move up the remaining.
    Oh ok sounds good, thanks for the detailed explanation i can see what you mean.

    Just always worries me that i can easily get an injury trying to get it up, is it common when doing any technique?
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  19. #19
    Registered User britishguy's Avatar
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    What arm shall i kick up first, strongest or weakest??, im worried about the momentum

    also has anyone had an injury by getting the weight up?
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  20. #20
    Registered User AintEvenMadBro's Avatar
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    Originally Posted by britishguy View Post
    What arm shall i kick up first, strongest or weakest??, im worried about the momentum

    also has anyone had an injury by getting the weight up?
    Dude... do you train nothing but shoulders or what? This is not a hard technique, and I have literally never even considered getting injured doing it. I have never even heard of anybody getting injured doing it, either. I would definitely expect you to get injured swinging around 70-100 lbs...
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  21. #21
    Registered User NoobGainer's Avatar
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    There really is no technique atleast for me...I went from 25 to 35lbs in like 3months. I guess just keep lifting the right way and do every muscle
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  22. #22
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    I use my other hand to support it as I overhead press it?
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  23. #23
    Registered User britishguy's Avatar
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    im sure you can do injury by knee kick ups..like to the shoulder joint or whatever!
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