Barbells or Dumbbells
by Joe Hashey, CSCS author of Bull Strength Conditioning
A few months back I posted the differences between Kettlebells vs Dumbbells but today is a different discussion.
I'm making the case for returning to barbells....
Preface: I like to have my athletes use primarily dumbbells with the accessory lifts. Dumbbells are easy to increase weight and use with large groups. Also they are great for making sure the "weak side" gets the proper amount of training. I'm not advocating abandoning dumbbells.
Observation: I have seen most people use exclusively dumbbells when it comes to accessory lifts. Dumbbell lunges, step ups, floor press, rows, etc.
The simple integration of a straight bar will make a drastic difference.
Dumbbells are often used in a slight swinging motion and the momentum can be used to aid the lifter. Additionally, when one training tool is over used, the body accommodates (read more on accommodation) to it and progress is slowed. By the same reasoning if you are only using barbells, then a switch to dumbbells may be beneficial.
Your Barbell Workout
Perform this lower body workout to know what I mean! Post your results in the comments.
- Squat 6 x 2
- Walking Lunges 3 x 25 yards and back (or 3 x 15 reps each leg if no walking space)
- Romanian Dead lifts 4 x 8
- . Straight Bar Sit Ups 4 x 10
Don't be scared to go heavy on the lunges and as heavy as possible on the RDL's while maintaining good form. I know some people will be skeptical that it is only 4 lifts but trust me. Perform EXACTLY this lower body workout and post your results.
The barbell on lunges is the brutal part of this workout. It will make sure you brace properly with the core and keep your torso upright.
We performed this workout last week and I had a few athletes come to me two days later and say the legs on their boxers are almost too tight! Talk about instant feedback.
If you want an upper body workout, make sure to post up your thoughts in the comments and I will put one out for you!
Oh, and the truth is if the barbell "bothers you" to put in on your back, you either need to work on the placement or get bigger traps.
==>Lose that ridiculous pad.
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