The barbell is the piece of kit that most people associate with strength training. You’ll see barbells at the Olympics and in Powerlifting as well as in the logo of thousands of gyms across the world. If you want to get strong, then barbell lifts are the way to go……
Or are they?
The answer to this, like most training questions, is, “It depends.”
You see, the barbell is simply another strength training tool available to us when we train, along with dumbbells (DB), kettlebells (KB), bands, machines, cables, bodyweight and so on.
There are certain things that the barbell is great for and others that it’s not so good for.
There are people for whom it really works and other people who are better off with other tools and training approaches.
So, what’s the barbell good for?
- Maximal strength – you can load up a bar heavy.
- Learning to generate tension.
- Stable, symmetrical and balanced which allows you to focus on load.
- Can train all the major movements – squat, hinge, push, pull.
- Great for compound lifts that train the whole body. Saves time.
Barbell drawbacks.
- Large and cumbersome, requires space and usually a squat rack.
- Primarily relies on high loads to get training effect – can be tough on joints.
- Fixed position of hands and therefore elbows/shoulders that some lifters may struggle with.
- Fewer options to train on a single leg or with a single arm.
- Bars usually start at 15-20kg. Not great for beginners.
Now we can compare the barbell to the other main option; Dumbbells:
DB’s are good for.
- Can load single sided or double sided as well as at different heights: By your side, rack position or overhead.
- Multi-direction and single arm/leg exercises that require balance and stability.
- Freedom for wrists, elbows and shoulders to work in comfortable positions as the DB can rotate.
DB drawbacks.
- Can’t load as heavy.
- Grip strength can be restrictive for some lifters.
- Need a lot of space and money for a full DB set, although adjustable options are available.
Examples:
- Many female riders who I have coached will have relatively stronger legs than upper body. This is quite normal. Their upper body strength will limit their ability to do things like goblet squat and split squats with DB, meaning they are not getting the full training effect on their legs. They may be better off doing a barbell squat or split squat to get the training effect on their legs without upper body strength being the limiting factor.
- Older riders or those with injury history may be better off doing bodyweight and single leg DB training that places less load on their spine than heavy barbell squats and deadlifts.
- Young, performance focused racers in their late teens and twenties may benefit from developing their maximal strength. The barbell is the best tool for this job, although it needs caution and proper coaching.
- The ‘average’ rider may be best off with a mixture of both BB and DB, using the barbell to load exercises like RDL and bent over row, and DB to load step ups, lunges and shoulder press etc. These can also be rotated month to month to vary the stimulus.
- Travelling and in a small, hotel gym? Use whatever they have!
- Riders training at home and short on space can easily store and use a set of adjustable DB to get amazing results. Just add a pull up bar and maybe a step up box and some bands.
- Be prepared to swap out the kit you use especially at peak times in the gym. Swap BB bench press out and do DB instead if the bench is busy. Can’t get the DB you want for rows, then use a KB instead or do a barbell bent over row. No squat rack free for BB front squat? No worries, try a double DB or KB front squat instead.
As you can see, choosing which is BEST for MTB fitness training is more about understanding what you need, what you have available and what your limitations, strengths and weaknesses are. There is no best piece of kit. They are all just tools.
This article was taken from my weekly MTB fitness and training newsletter, MTB Momentum. Probably the best email you’ll get on a Tuesday. Sign up today…….
