Press With Dumbbells - George Kirkley (1974)

A big THANK YOU to Aric Clevenger. 

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This is the dumbbells version of the Olympic Press, with the rules virtually the same. 

Here are the official rules: 

The dumbbells should be taken "clean" to the shoulders in one movement, 

then pressed to arms' length overhead. 

At the commencement of the press the centers of the dumbbell rods shall be held not higher than the top of the sternum where the collarbones meet, the legs shall be braced and the body and head held in an upright position. 

There is no restriction as to the width of the feet spacing, but 

they must be on a plane parallel with the lifter's front. 

The referee will give the signal for the commencement of the press as soon as he observes the lifter in the correct starting position.

During the press from the shoulders there must be no twisting of the body, bending of the legs, movement of the feet, lowering of the bells after the referee's signal, or any exaggerated backbend. The press must be continuous and the dumbbells kept level throughout. 

When the referee observes the lifter in the correct finishing position 

he will give the signal for the completion of the lift.

Note the clause about exaggerated backbend, which always caused a lot of controversy when the barbell Press was one of the Olympic movements. As I have said many times before, how can one accurately and uniformly define "exaggerated"? What is exaggerated to one referee will not be interpreted as such by another . . . hence the controversy. 

  

PATTERN OF MOVEMENT

To those lifters who have a very strong press, the clean with dumbbells may present some difficulty -- indeed, some may be able to press more than they can clean, as a few lifters (superheavies mainly) discovered in recent years in the Olympic Press. 

It may be necessary for such lifters to split or go into a deep squat for the clean -- which I do not recommend unless absolutely necessary. It is far better, and more physically economical, if a power clean can be made, without any foot movement, using only a partial squat so that the actual pressing stance can be made as quickly as possible to avoid holding the weight longer than necessary. The longer the bells are being handled before the press actually starts, the heavier they begin to feel. 

   

So get into the starting position for the press with all possible speed, timing your breathing so that you have just exhaled. Then, when you hear the referee's signal, start to press and inhale. 

If you do have to either split or go into a deep squat to make the clean then I advise the squat method. Splitting takes a fraction longer as the legs have to be moved back into the starting position on a level plane, which may not always be found exactly without looking down at the feet -- all unnecessary work. 

Actually the best solution is to persevere with improving cleaning ability, using only a half or quarter squat to get the bells to the shoulders. 

Back to the press from the shoulders. Simultaneously with the start of the press and inhaling the breath, make a conscious effort to strongly brace the thighs and buttocks, which is a great help. To prove this, take a fairly heavy weight and make a press without any extra attempt to forcibly brace the thighs and buttocks. Rest, then take the same weight again, using the bracing, and notice the difference. 

Regarding holding the bells at the shoulders, watch that they are held not higher than the top of the sternum. I have found the best way is to keep the elbows in fairly close and let the back ends of the rods rest just on top of the anterior (front) deltoids. 

When pressing, don't rely too much on using a lot of backbend, as any referee you encounter may regard it as excessive. Use a little, of course, as the rules permit, but don't turn the movement into a "push".   

Some lifters may find it more difficult to maintain an even press than when pressing with a barbell -- two dumbbells are notoriously more difficult to control than one barbell -- so one must concentrate hard on this point, keeping both arms moving at the same rate. Check in front of a mirror occasionally to keep this under control. 

Press as fast as possible (consistent with a fair start -- no dropping of the bells then pressing on the rebound) and actually endeavor to increase the speed of the movement. This, normally, will not be possible. But the very fact that you TRY to press faster makes you put forth the maximum effort that otherwise you might not do, and can often mean that any possible stopping of the movement is avoided. 

Remember to keep the chest held high and firmly hold the full contraction of the thighs and buttocks, while allowing the shoulders to be eased back a little to take full advantage of the rule permitting SOME backbend. Start this backwards-bending movement as the bells approach eye level, which is about the beginning of the hardest part of the lift. 

As the bells near arms' length, ease the shoulders forwards again to reach the finishing position of the lift. Don't relax any concentration at all until the referee has signaled the completion of the lift. Once the arms are locked you will have to remain motionless for the necessary slight pause. 

                                                                             PATTERN OF TRAINING  

One cannot do better than train on the same lines as when doing the barbell Press -- the basic principles of the movement are the same. 

Generally, medium-to-heavy weights should be used in sets of low repetitions after suitably warming up. 

Here are a few typical schedules, assuming a best lift of 140 pounds (combined weight). Adjust as necessary above or below this according to limit. 

100 x 3x3

110 x 3x3

120 x 2x4

130 x 1 single, repeated 6-8 times. 

                                                                      FIXED-WEIGHT SCHEDULES

Warm up first with 3 sets of 3 repetitions with 90-100 pounds. Then:

130 x 2x8-10

These are simple, straightforward schedules, but can be very effective if used progressively -- that is, every few weeks or so add just a little weight to each of the poundages, to make the work harder and convince your body readapt. 

The more experienced lifters, who have perhaps made good progress with their own particular schedules on the Olympic press, can make similar progress by adapting them for the dumbbells version. 

For assistance exercises, use inclined press with dumbbells, on a board set at various angles. Warm up light, then use 6-8 sets of 3 reps with heavy poundage. 

Also, try the power press with dumbbells. Hold at shoulders, then to start the weight, dip the body about four inches and vigorously re-straighten the legs to thrust bells upwards, finishing up with a press on straight legs. Reps, sets and poundage as above. 

                                                                                 Enjoy Your Lifting!