How to Use Dumbbells Safely

Working out can be really fun and strenuous at the same time. We perform different routines and use different machines or equipments. One of the most common exercise equipment would be the dumbbells. It's really easy to use and can be used flexibly since you are free to move your arms around while you're lifting it. Depending on the motion, you can work out different muscle groups. But then, you should always focus in working out safely. There are quite a number of accidents that can occur because of dumbbells. Let me share some tips on how to use them safely.

Probably one of the most common mistakes one can do with a dumbbell is to swing it. There may be times when you're trying to push for that last rep and it may result in an added body motion. For example, if you're working out your biceps by standing straight and doing regular curls, there's a tendency to push using your hips or waist on that last repetition just to be able to lift the dumbbells. You're not using your biceps anymore since you pushed it using another muscle group so that you could curl it. Any swinging motion using a dumbbell is not recommended. Do not play with it. It may slip from your hand and hit something or someone.

After performing an exercise using a dumbbell, make sure you do not exert unnecessary pressure on your lower back while setting aside the dumbbells. The trick to this is to bend your knees and keep your back straight. This is very helpful if you're doing a leaning forward back fly or a shoulder fly. After a routine, put the dumbbells on the floor then release it before you stand up.

Make sure you don't drop the dumbbell on floor. What if the floor is tiled? It will mostly likely break it. The worst thing is that it can hit your foot and may result in severe foot or leg trauma. Slowly and gently place the dumbbells securely on the floor. If you have a dumbbell rack then that would be much better. This should also prevent the dumbbells from rolling.

Most importantly, do not lift more than what you can handle. Don't let your ego force you to do something you can't. If you lift a dumbbell and can't even curl it up more than 15 degrees on the first try, then that weight is too much for you. Lighten your load. I made this mistake before. I forced myself by doing 2 repetitions of bicep curls on a 20-pound dumbbell. I was just a beginner back then and I felt it wasn't really working. In time, you'll improve. Give your muscles time to adjust. Now, I can do 30s on a single arm.

Although highly unlikely, unless you have a dumbbell bar full of plates, the locks will loosen up eventually and the plates may slip. Make sure you firmly secure the locks to the plates. You wouldn't want those plates hitting your legs or foot. Even a 5-pound plate can hurt you.

Whenever you are working out, whatever equipment you are using or whichever routine you are performing, do it properly and always be safe. Your goal is to maximize the use of the equipment at the same time preventing unnecessary incidents such as injuries and property damage. If you're in a gym, I would suggest that you talk to professional trainers to teach you how to perform dumbbell exercises properly.

Source:
Tony Horton
P90X