By Strength Oldschool
* Within this article there are Amazon "Affiliated" links which means if you click on any of the links and buy something, Strength Oldschool will receive a small commission at no extra cost to you. Your support is greatly appreciated!
The problem with regular "macho man" Dumbbell Shoulder Pressing or Dumbbell Bench Pressing is you need to first clean the dumbbells from the floor to your thighs (which can be painful depending on which type of dumbbell you use), then shift the dumbbells from your thighs to over your chest (if Bench Pressing that is), this is the part of the lift that takes a great deal of energy and strength, before actually beginning your "REAL" reps.
This can take a lot of effort when using heavy weights, especially near or at your 1 Rep Max and as a result, your energy / strength becomes drained before you even start pressing the dumbbells! (see video below).
This is why you see a lot of lifters in the gym ask their training partners to directly lift and hand them the dumbbells for pressing. This enables the lifter to focus fully on the "Pressing" part of the lift and thus give 110% effort and strength on the main important part of the exercise.
Granted it does feel great to personally lift heavy ass dumbbells from the floor, (very "Old School") get into position and heave those weights overhead, but lets face facts, sooner or later, as a lifter focusing on getting stronger, you may get injured and therefore cleaning heavy weights from the floor may end up becoming challenging or damn near impossible to do, depending on the injury. So the smart thing to do is to try and avoid such injuries to the lower back, biceps, shoulders etc, especially for the older lifter.
Sometimes it's best to break down exercises and train smarter. For example, Flat Dumbbell Bench Press. On this exercise you have the "Cleaning" part of the lift (lifting Dumbbells from the floor which affects the lower Back Muscles) and then you have the "Pressing" part of the movement, where the real focus is on the Chest and Triceps along with some Shoulders.
If you're training Dumbbell Bench Pressing, then your focus is on getting a stronger chest. So it makes sense to remove the first part of the lift and only do the "Pressing" part. This allows you to give 100% commitment to the target muscle area.
To do this, you can ask training partners or anyone at the gym to spot you and lift the dumbbells into place for you to start your pressing (shoulder or chest dumbbell exercises). However, you might train by yourself all the time and you may also be introverted and not wish to ask others for help. You may also just train by yourself at home in your own personal "Home Gym" (Respect!). So what's the solution?
Whether you train at a commercial or home gym, if you train by yourself and wish to strictly focus on the "pressing" part of lifts without using up your energy to lift heavy weights from the floor, then my suggestion is to first try out Dumbbell Hooks as they're simple to use and relatively very cheap to buy (depending on the brand of course). This solution will work great for people of all age groups.
I previously mentioned that it can be painful and uncomfortable resting heavy dumbbells on your thighs. This is definitely the case if you use "loadable" dumbbell handles, see photo below.
Thankfully there is a Gym Product on the market called "Loadable Dumbbell Cushions" by AbMat. I've never used this product before but I would suggest checking it out. This genius device will help resting Loadable Dumbbell handles on your thighs become "Pain Free". I'm not an Affiliate of AbMat but I have read good things about this product.
If you compare the shape of a weighted 'loadable dumbbell' handle (above) to either a PRO style dumbbell or HEX rubber dumbbell (see below), you'll hopefully understand what I mean.
The ends of Hex dumbbells have a larger and flatter surface area making them much more comfortable to rest on your thighs. This pain issue was one of the reasons for me several years back to use "Dumbbell Spotter Hooks".
So in 2016, I tried dumbbell hooks for the first time. I purchased a brand called "Bodymax". To be honest, even though the product was cheap to buy and the design was extremely simple and easy to use, I was never completely satisfied with the product (watch my video review below).
Back in 2016, I purchased the "Bodymax" hooks from Amazon. However, these days (2024), you won't find these Bodymax Dumbbell Hooks on Amazon anymore but you will find similar Dumbbell Hooks branded by other Gym companies. See Amazon Affiliate link above.
Other places online to buy similar type dumbbell hooks include...
The Gym Revolution and Mad Spotter.
It's important to note that depending on which company you purchase the dumbbell hooks from, even though they may look the exact same or similar to the "Bodymax" dumbbell hooks I purchased, the maximum amount of weight that the hooks can support will be different. So always check and be aware of this.
If you watch my Youtube video above on the Bodymax Dumbbell Hooks, it states within the instruction manual that the Hooks have been tested to hold over 1100 lbs! That's 500kg! Yet when I enquired about this, I'm sure I was told that the Dumbbell Hooks could only support up to 50kg (110 lbs), so a massive difference there! I'm much more inclined to believe that the Bodymax Hooks Max Weight capacity was only 50kg and not 500kg.
One company who I 100% recommend buying Dumbbell Safety Hooks from are Mad Spotter. Excellent company to deal with, but more importantly, their Mad Spotter PRO Dumbbell Hooks are FANTASTIC to use and can support up to 80kg (176 lbs) Dumbbells. These Hooks are far better than the Bodymax brand.
Mad Spotter even claim that their hooks are "robust, strong, and made to last a lifetime." This is definitely not the case for "Bodymax" hooks (see photo below).
As you can see the rubber part which goes over a barbell to hang from, has split! I purchased them in 2016, but if I'm honest, I haven't used them enough to justify them breaking. So I definitely won't be using them now, far too risky. Stick to Professional Dumbbell Hooks like Mad Spotter for Ultimate Safety!
Another tip is, don't always assume that these dumbbell hooks fit "ALL" dumbbell handles. That may not be the case, especially if you like using fat grip handles so always contact the company first to ask these types of important questions before buying.
In 2021 my Home Gym Equipment was up-scaled, became more Heavy Duty and the general advancement in home gym equipment design had greatly improved, compared to years earlier. Gym manufacturing companies were now designing incredible equipment catered for the "Home Gym User" by providing gym equipment attachments for Power Racks. One such attachment that I was interested in obtaining was the "Power Rack Dumbbell Holder" by Rebel Strength (UK Gym Equipment Manufacturing company).
I contacted the company to inquire about getting a pair of "custom made" Dumbbell Holders which would attach to my Power Rack. Within a few weeks, my order was processed and manufactured. Cost wise, I do not fully recall, but somewhere around £250 (UK British Pounds).
Compared to the Bodymax Dumbbell Hooks, this was a very costly and a much more bulkier product which obviously needed storage space. Not wise if you have a very small home gym like I. But the thing that appealed to me about Rebel Strength's product design, was that it allowed me to press dumbbells without having the hook part attached, as is with the Bodymax hooks. I always found pressing dumbbells with the Bodymax hook attachment awkward.
After owning and using the Rebel Strength, Power Rack, Dumbbell Holders, I then decided to Review the Gym Product, see video below.
These custom-made Dumbbell Holders by Rebel Strength support dumbbells up to 80kg (176 lbs) so that's plenty of weight for the average gym user. Maybe not for top elite strongmen but for the regular, active gym user, that's more than enough weight in my opinion.
If you already own a Rebel Strength Power Rack, then their own specific Dumbbell Holders can each hold a dumbbell up to 150kg (330 lbs). My Power Rack however was made by Iron King (excellent, heavy duty rack - recommended).
One of the interesting comparisons I would like to point out is the maximum weight supported by my "custom made" rack dumbbell holders compared to Mad Spotter Hooks. Both products support the same weight yet the price difference is insane! Also the Mad Spotter hooks take up far less storage space than my rack dumbbell holders, and can be thrown in a gym bag too so they're Portable!
* UPDATE [8 Feb. 2023]: After recently purchasing "Mad Spotter" Dumbbell Hooks, I have now tested them out and Highly Recommend them - My REVIEW can be read here!
The Rebel Strength Dumbbell Holders are heavy duty and enable me to press dumbbells in a fairly comfortable manner but unfortunately not in a safe manner, which is extremely important. Let me explain...
No.1: No Back Frame Support
When re-racking the dumbbells, safety is extremely important so there should be a back frame to the design of the dumbbell holders so that the user can feel secure and confident in re-racking heavy dumbbells (i.e. a back frame to hit against as you re-rack the dumbbells).
We have this support when using barbells and bench pressing in a rack so it's important to have it when using dumbbells as well.
No. 2: Length of Dumbbell Holders Designed Too Short
For example, when I go to un-rack or / and re-rack dumbbells from the holders, my arms are positioned at a wide angle which doesn't feel stable, especially when trying to support heavy weights. This wide-angle cries out for an injury i.e. ripped pec or shoulder!
If the length of the dumbbell holders were designed to be slightly longer, this would mean my hand spacing would be much closer creating a stronger field of support for handling heavier loads. This may be different for other lifters of various sizes but for my body frame, the dumbbell holders definitely need to be made longer.
In comparison, the simplicity of the "Bodymax" or other similar designed dumbbell hooks, are definitely more appealing, especially on the price front. These types of hooks can be positioned at any distance apart (close together or wide) as they simply attach to a barbell making them easily setup within seconds and fully adjustable to suit any body frame/type. Whereas, I have no control over this important feature with my rack dumbbell holders.
No. 3: Doesn't Suit All Types of Dumbbells/Weight Plates
Watch the video above. Normally when I have used the Rebel Strength Rack Dumbbell Holders, I have used Hex Rubber Fixed Dumbbells which are bulky and thicker compared to using the loadable dumbbell handles and thin weight plates you see in my video.
From looking at the video thumbnail alone, you can see the issue. There's not a lot of weight on the dumbbell yet it's unsafe to use. If I un-rack that light weight, perform reps and then try to re-rack the weight again but wrongly miss-position the dumbbell on the holders, then there's potential for a serious injury. The bottom support which the dumbbells rests on, is too narrow in length and needs to be designed longer. There would still be enough room for the hand to pass through to grab the dumbbell.
These design flaws are my own personal opinions which other people may agree or disagree with. If the product was re-designed with the flaws in mind and to better suit my body frame, then the dumbbell holders would be a fantastic addition to my home gym. However, I'm not prepared to pay more money for the necessary changes to be made so at this point in time, dumbbell Hooks would be my personal recommendation over Rebel Strength's dumbbell holders.
I can't speak for other "custom made" rack dumbbell holders by other companies as I haven't used anyone else. With these custom made gym equipment devices, costs aren't cheap. Another reason to stick with the dumbbell hooks!
Other Dumbbell Safety Devices to Consider
Another type of safety device to consider when using heavy dumbbells is "Spot Grips" sold by Watson. Priced at £445 (ex.VAT), they are very expensive. Too rich for me to consider trying at this point in time.
The important difference to note between Spot Grips, Dumbbell Hooks (also known as Power Hooks) and Rack Dumbbell Holders is that the Spot Grips can be safely stopped at any point during the lift as you will see within the video above.
Here's a review on Spot Grips and Power Hooks by "klingonqvist". This man has personally used them. Definitely check out his Instagram and the outdoor gym he built!
"I love them but mostly only use them if doing muscle rounds (mostly because it usually involves setting up the chin bar so don't bother for straight sets).
I have used power hooks much longer and have a pair permanently banged onto a pair of Watson handles (won't ever come off). The main difference is that power hooks are cheap but don't allow you to pause a rep in mid air. Spot grips thus provide a stronger safety aspect and also work for barbells (you can even squat with them); with power hooks it is not impossible to not get them hooked back in place when fatigued theoretically leading to an accident and they won't save you from dumping the weight if you can't finish the rep.
Spot grips adds weight to the DBs or barbell (4.5 kg / 10 lbs per DB), power hooks weigh very little. Power hooks are simple and hard to break; Spot grips have some springs which could break, though unlikely, the actual safety mechanism would break (though not impossible).
Spot Grips are to some extent tied to how wide they are mounted - you can deviate in any direction the DB/barbell is not straight under the attachment point but if you deviate too much they might start leaning too much and you can feel the weight loading change (never a problem in practice for me) whereas Power hooked DBs can move more freely (you can feel the weight of the hook too if you point them out sideways but that doesn't happen by itself).
Both allow loading the DBs while hanging (still can't load one side a lot more than the other with either). So Spot Grips provide some advantages overall but cost A LOT more - they are also at home in a commercial gym setting in a way power hooks never will be. I still use my power hooks too, even for muscle rounds at times but would definitely prefer the Spot grips could I choose one or the other.
Hope this helps a little, happy to try to help further if you have any questions. I should also add that there are other spotter systems too, most notably the climbing gear based stuff from Shermworks.com (which costs about 1/4th of Spot Grips and has been around for much longer)." ~ klingonqvist
Overall
This article has been updated, 2024.
I've never personally used 'Spot Grips' so cannot comment on how good they are. They're also too expensive for me to try out. If the company wishes to send me a FREE sample, I'll be glad to try them out and give them an honest review.
But at this current time and date (18 August, 2024) the only Dumbbell Safety Hooks I would recommend for Home Gym Lifters would be Mad Spotter. And it's not just because I'm Affiliated with that company now. In my opinion, they're the Best Dumbbell Hooks on the market.
My Full Written Review of these Mad Spotter PRO Dumbbell Hooks can be read here. Check out the Youtube video below also.
I'd be interested to hear what other lifters think of the various products mentioned within this article. If you wish to make any comments or ask a question please visit the links below:
Facebook
Youtube (Choose appropriate video to comment on)
If you wish to Save Money (10%) on Mad Spotter PRO Dumbbell Hooks, check out the link below.
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Keep training hard folks!
Take care,
Strength Oldschool