Shake Weight Workout for Arms, Shoulders and Chest
In this article we examine whether the company claims "Get the get arms you'll be proud to show off in 6 minutes a day” are true and suggest safe and effective methods for using the Shake Weight.
How does the Shake Weight Work?
The difference between an ordinary dumbbell and the Shake Weight is its user generated (no batteries) shaking enhanced by springs which facilitate and increase the action while working out. The Shake Weight comes in 5 kg weight for women and 10 kg for men with a workout DVD for arms and upper body exercises.
Warning! For your own safety, under no circumstances should you buy or use the Shake Weight before reading this article to the very end. Although Shake Weight workouts may work wonders for your arms, shoulders and chest, the question is: How to use the Shake Weight safely and most effectively to avoid disappointment and injury.
The Shake Weight for Men
Watch Your Posture
The problem is that any fad used dumbly as an exclusive exercise method is bound to fail the customer. There is more to toning your arms, chest and shoulders than being made to vigorously shake a phallic object, as you well know. Before muscle toning can have any beneficial effect, the base structure, the skeleton, has to be well aligned. Building muscle on a poor structure causes damage. You might aggravate your aches and pains, perhaps even injure yourself. The customer then blames the piece of equipment and discards it. Bye, bye Shake Weight, go and join all your fad siblings on the scrap heap.
How is YOUR Posture?
So How Can it Work Long Term?
The Shake Weight can only work in the long run for those who have a sound posture and have already achieved a good deal of suppleness and strength in the neck, shoulders, wrists and finger joints. The Shake Weight is not for those with:
- poor posture
- permanently raised, forwardly stuck shoulders
- an over-curvature of the neck (those that carry the head in front of the body)
- weak hands
- weak wrists
- fallen foot arches
- weak knees
- weak hips
For people with the above conditions, using the Shake Weight would only make a miss-aligned body hold its miss-aligned body parts in a stronger, even more miss-aligned way, i.e. with enormously increased tension. This would aggravate the conditions and cause further damage to the body. On the upside, anyone can safely use the Shake Weight lying down on the floor. If you are uncomfortable lying on the floor use props as shown in the next picture.
Toning Forearms, Biceps and Triceps on the Floor
- Keeping your elbows on the floor, lift the Shake Weight off the floor and put it down again. Experiment with the height and the angle from your body and establish a sequence. At all cost don’t take your elbows off the floor yet.
- To tone the triceps turn over onto your front (take away the bolsters), keep your neck relaxed, with your head resting on the floor on one cheek, and palms facing up. Now with a straight arm, lift the Shake Weight off the floor behind you, trying a few different heights and angles until you find a comfortable routine.
The number of reps for 1. and 2. above: between 8 and 32 at your own discretion. Try to reach your own limit of endurance and don’t forget to establish a matching breathing pattern, breathing in on the “up”, and out on the “down” motions. It helps a great deal to exercise to your favorite music.
Shake Weight Video for Women
Warning Regarding the Above Video
Bending forward for the triceps toner at 2:51 is asking for back trouble. Either perform the action standing straight or even better, perform the same triceps toner lying prone (face down) on the floor. The rest of the video is OK. After using the Shake Weight always end a session with a recovery move on the floor like the next shoulder loosener and don't forget to relax and breathe.
Shouder Loosener Recovery Move
This little sequence is most useful for anyone with stiff shoulders, even if you have no intention of buying the Shake Weight or as a preparation, even a recovery move after using it.
- Lie on your back, with your arms spread out at shoulder height.
- Pull up your joined knees and place them at your right side on the floor. If they don’t reach, place a cushion or bolster under them.
- Relax. Where is your left shoulder? Has it risen off the floor?
- Now draw a backward circle on the floor with your extended left arm. Look at your hand while doing so. You will now feel where the stiffness in your shoulder is at its strongest (usually where the X is on the picture).
- Gently and repeatedly move through the stiff part of your circle until your left shoulder stays on the floor and your fingers no longer have to leave the floor to trace the circle.
Repeat on the other side.
Note: If your shoulder comes off the floor while circling your arm, then I’m afraid you are not ready to take your elbows off the floor with your Shake Weight. But you will very soon, once you get your shoulders back into their intended anatomically correct place.
Advanced Spinal Twist and Shoulder Loosener
Arm Swings and Circles
At first, Arm Swings and Circles should be done without any weights at all. At this point, the limp weight of your own arm is enough resistance for loosening and toning your shoulder. Once your shoulders are loose and strong without any additional weights, you may progress to wearing wrist weights, hold a dumbbell or, eventually for the most advanced version, you could try slowly doing the Arm Swings and Circles using the Shake Weight (at your own risk).
- Stand in a stable lunge position, the left foot in front and the right foot behind with the front leg bent and both heels on the floor.
- Swing the right arm up as far as you can until you feel the limit in the shoulder joint.
Swing the arm down and back, again as far as you can feel it stop in its joint.
Breathe in on the uplift and out on the down swing. Use momentum rather than force, allow the arm to drop as it goes down. Do about eight or more swings while increasing speed and momentum until you are sure that all the little crackly noises (stiffness) have gone from your shoulder joint.
Reverse the position of the feet and repeat with the left arm.
Arm Swings And Circles
Full Arm Circles
Stand in the same lunging position as in the previous sequence and now make continuous backward circles with your arm. Again, breathing in as you go up and breathing out as you go down. Begin slowly and increase the speed of the movement until your arm wants to circle quite fast to throw off all the tension until you feel a tingling in your fingertips. If you look at your hand, it is quite red, full of blood. When you finish, hold the arm above the head and shake the hand to allow all the blood to flow back down again.
Change the position of your feet and repeat on the other side.
Note: Welcome any clicking or crunching noises in your shoulder as long as it doesn't hurt. Your arm swings and circles are oiling your rusty joints. After a few repetitions those noises soon vanish.
Now the Shake Weight Can Work
So like with any new piece of fitness equipment, the Shake Weight can work very well indeed for people with a good deal of body awareness. Being aware of your body does not require you to be a professional fitness expert or an athlete. Anyone can become well informed and increase self awareness in the body with research, experimentation, choosing what works for you and practice.
Have fun with the Shake Weight and please join the conversation by asking questions and sharing your experience in the comments section below.