Master the Dumbbell Overhead Press with Rob Kearney

A great movement to include in any powerlifting or weight training routine – an overhead dumbbell press is ideal for building strong shoulders, and also working your core and upper body. Some athletes take it to the next level… seemingly effortlessly lifting enormous dumbbells overhead using only one hand. How do they do it?

We caught up with INOV8 ambassador and strongman Rob Kearney, who has a PR of 290lbs on the dumbbell overhead press, to find out exactly how it’s done.

Rob Kearney performing a overhead dumbbell press - picking up the weight

Rob’s step-by-step guide to an overhead dumbbell press:

Start light! Choose a weight you know you can control and lift with good form. Don’t increase it until you can easily perform multiple reps at that weight. Lifting too heavy, too soon – or without proper form – can lead to injury.

Start by standing over your dumbbell with your feet shoulder width apart.

Bend down at the hips, with soft knees, and pick up the dumbbell with both hands.

Rob Kearney performing a overhead dumbbell press - the clean

Perform the clean movement to raise the dumbbell up to your shoulder.

Place the dumbbell in the rack position. The ideal position will differ from person to person but aim to have the back ‘head’ of the bell resting on the back of your shoulder behind your head and the front ‘head’ pointing up towards eleven o’clock. Your elbow should be pointing up.

Rob Kearney performing a overhead dumbbell press - finding the rack position

The non-pressing arm should now be away from the weight – try holding it out to the side to help balance yourself.

Keep your feet planted as if you are performing a traditional jerk.

Begin your dip by slowly pushing your hips back, loading the hip opposite the side you are lifting on, with 60% or more of the weight, as you go down.

Rob Kearney performing a overhead dumbbell press - doing the press

Perform this movement slower than you would a traditional jerk, keeping the dumbbell as close as you can to your centre of gravity.

Briefly pause as you end your dip, ensuring the weight is stable before you begin your jerk.

Come straight up, extending your pressing arm. If pressing with your right arm, your right leg should move slightly forward and vice versa, allowing you to slide your hip under the dumbbell.