When it comes to strength training the barbell is the traditional tool we think of. People getting strong doing squats, bench press and rows have been on covers of magazines for years. The barbell can produce phenomenal results when done correctly but it’s not the best place to start. Why?
LEARNING CURVE
Learning these various exercises takes time. There are so many intricacies to barbell training and without the training background there is a higher risk to using it as your primary implement. Yes, the barbell may facilitate big GAINS but if you get injured trying to get there, you’re not doing yourself any favors.
LACK OF MOBILITY
Our daily lives require a lot of sitting which can lead us to become tight. This lack the proper range of motion in the hip and shoulder areas makes it tough to get into safe start or finishing positions. One of the biggest things we work on with our members is the set-up. If a person can’t get into the right positions to perform the movement to it’s maximum potential it’s not the right exercise.
RISK OF INJURY
Most of the barbell lifts load the spine, in particular the lumbar area. If you have any previous or current issues, loading the spine, on top of lack of mobility and skill can backfire on you and lead to possible pain and injury.
BUT THERE IS HOPE! There are many alternatives that produce great results that spare the joints while reducing great results. They are easy to learn and improve and are for beginners and avid lifters alike.
INSTEAD OF: BARBELL SQUATS
¡DO: GOBLET SQUATS
Why: The goblet position, as opposed to the barbell, takes the compressive force of the weight off of your spine. Also having the weight in front inherently engages the core and is less likely to put you into a compromised position.
GOBLET SQUAT STEPS
1) Use a dumbbell or kettlebell and hold it in front of your chest or heart.
2) Keep your elbows in tight to your sides. No chicken wings!
¡3) Place your feet about shoulder width apart with the feet slightly turned out.
4) Pull yourself down into the squat slowly.
5) Drive your knees out to the sides and have your elbows track inside the knees.
6) Push all the weight of your body through down through your feet into the floor.
7) Keep your chest up and stand up.
INSTEAD OF: BARBELL DEADLIFTS
¡DO: ECCENTRIC STEP DOWNS
Why: Eccentric step downs are going to engage similar muscle groups to the deadlift but doing it one leg at a time limits the risk. Deadlifts are a symmetrical stance exercise (feet inline with each other). Movements like this ask both hips to do the same thing at the same time. If both hips move differently though, there can be risk involved especially as the weight increases.
STEP DOWN STEPS:
1) Find a step or box or bench that’s at a challenging but manageable height. One foot is planted on the edge and one is hanging off.
2) In the beginning use a support (dowel, TRX or rings) for stability.
3) Push your butt back towards the wall behind you. Like a deadlift your knee will bend but not travel forward very much.
4) As your foot hangs off, and your butt travels back, breathe in deeply as you descend towards the floor.
5) Keep traveling down towards the floor, with control, until you touch the floor.
Bonus benefit: Single-leg training has a huge impact on the metabolism. Any non-offensive pattern that is foreign to your nervous system packs a powerful fat burning punch! If you're balance is solid, add weight!
INSTEAD OF: BARBELL BENCH PRESS
DO: CLASSIC PUSH-UPS
Why: Simple. All the work you have to do just to be able to do a textbook push-up will make you a much stronger, more resilient human. Bench press is actually a great total body exercise but the carry over to total body strength isn’t as impactful working towards, and achieving, the push-up.
PUSH-UP STEPS
1) Start by lying down on the floor to prep the body
2) Bring your legs together and tuck your toes
3) Straighten your legs out and keep them tight
4) Squeeze your butt and abs
5) Bring your hands near your armpits
6) Tuck your chin and pull your head back
7) For variation: (elevate your feet; use Olympic rings, or external weight to increase intensity. To decrease intensity, go on your knees. I will be going over some variations next!
8) Hold your body tight and push-up!
By: Mike Toole, RFS
