Introduction
The importance of training with free weights is well-known. This type of training challenges multiple muscle groups at once, as your body has to stabilize everything, as there are no machines to help.
But, people often ask if it’s better to do barbell or dumbbell variations of exercises, and what are the benefits of each type of training. In this article, we will focus on that, so stay tuned.
Barbell—The Undisputed Strength King
If your primary goal is to get strong, all you need is a barbell and a bunch of plates. This is a no-brainer, as strength athletes spend most of their time training with barbells.
The reason why is simple—because a barbell requires both hands working together, you are able to generate much more force, and thus lift more, which makes you stronger.
Even on exercises like the squat, where hands don’t play a significant role, the design and the position of the barbell allows maximal overload. Plus, because you hold the weight across your back, and not in your hands, you will not have problems with your weak grip.
However, barbells have limitations. First, because barbell movements are compound, some smaller muscle groups will start lagging, and imbalances will start showing.
Also, training with barbells is hardcore, more taxing on the body, and has a higher injury risk. Make sure always to have a spotter, or at least use a power rack.
Barbell training is also very hard to master, and lifters perfect the technique for their whole life. This is both good and bad, as it provides a constant challenge, but it carries an injury risk.
Dumbbells—The Most Versatile Piece Of Equipment
If you want a great and complete total body workout, all you need is a pair of dumbells. They provide tremendous flexibility, allowing you to perform an enormous amount of exercises.
Unlike with barbells, dumbbell training is unilateral. Even if you push/pull with both hands at a time, they are not connected, which means that one side will never help the other, creating imbalances.
What’s more, you can work with only one dumbbell, which will tax your core, requiring it to balance you out, promoting good balance and posture.
Also, dumbells allow you to move weights laterally, something barbells prevent. This will give you the opportunity to work on your side and rear delts, but rotational exercises too.
Still, dumbells have some flaws. First, while working out with them, you won’t be able to push as much weight as with barbells, making them less ideal for building pure strength.
Also, although most exercises have similar dumbbell alternatives, some movements like the barbell back squat and deadlift are far superior to their dumbbell counterparts.
And there is one more technical reason—most non-hardcore commercial gyms don’t have super-heavy dumbbells, which will limit your choice and your strength gains.
Conclusion—Use Both!
Both dumbbells and barbells have their pros and cons, so the best approach is to use both, and periodically alternate between barbells and dumbbells. That way, you won’t create imbalances, and you will continue gaining strength and size, but also getting healthier. Personal trainers at FitAndPsyched, West Palm Beach use both in every single workout.
