Basic Safety Tips for Dumbbell Exercises

Series Summary

With the steady trend of obesity in the general public and the recently massive increase in child and adolescent obesity, it is even more important to learn a variety of easy, and affordable methods of exercising. Bodyweight exercises differ from free-weight lifting in that they utilize body weight and sometimes very little equipment such as dumbbells that may be performed at home, work, or most anywhere you may be – which may just suit the present obesity problem perfectly.

In this free bodyweight exercise video series Corey Beasley, health and fitness trainer, demonstrates a variety of dumbbell exercises such as dumbbell squats, floor presses, full body compound movements, lunge press, multidirectional and rotational lunges, rotational dumbbell push-ups, rows, shoulder press, single leg squat and deadlift, squat press, and dumbbell swing.

Video Transcript

"Hi! My name is Corey Beasley, owner of DNA Fitness. I am going to run you through some basic tips and safety tips. So if you're working out at the house or you're working out in a hotel room, just a few basic things to make sure you are performing the exercises correctly, you are being safe and just progressing properly so that you do not hurt yourself. Obviously number one you want to make sure that the environment you are working out in is clean, its safe, kids are not running around and there are no toys out, dumbbells, all your weights and stuff like that, balls, medicine balls, whatever you have that you are working with is cleaned up, it is safe and it is put away. So as you are doing these movements and running around you are not going to be stepping on stuff, tripping or stubbing your toe, dropping stuff on your foot, whatever it might be that could potentially hurt you. Number two take the time to learn these movements properly. Mainly do not progress to quickly. A lot of people have huge egos, especially guys, and they want to use the big weights quick and they will sacrifice form, you know not progress properly, hurt their back, hurt their knees, hurt their wrists, you know shoulders it is so common. So just take it slow, progress week by week and over the course of the year you are going to have phenomenal results as long as you are consistent. So with those in mind also you just want to be very, very careful as you are working out to be aware of your body; you know keep tabs on a little bit of what is going on. You know if you have a heart rate monitor be sure to that you know speak with the coach, talk to somebody, talk to a professional and understand where your heart rate needs to be so you are not, especially if you are overweight, have high blood pressure, you know incidence of you know obesity, heart disease, anything like that, any risk factor, I would highly recommend working out with somebody else and then again, taking it very slow, taking the proper measures to make sure you do not hurt yourself. So I am again just wrapping up, clean up, make sure your area is clean, you know progress slowly, if you do have any risk factors absolutely talk to a coach. Make sure you have taken the proper steps so that you can achieve your results, achieve your goals safely and effectively and without taking any unnecessary risk upon yourself."