 By David Otto
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Dumbbells: One Of The Best Pieces Of Exercise Equipment Known To ManIf I was kidnapped and thrown into some foreign country and only given one type of exercise equipment to train myself and my clients with I would hands down without question choose a set of dumbbells. Well I'd also need an adjustable bench but if my kidnappers aren't being that generous I'm sure I could fashion one out of some wood, screws, nails, padding and cloth.
For those of you who don't know what a dumbbell (DB) is it's nothing more than a handle with weights attached to each side that come in many different forms. I would have to say that DB's are probably one of the most versatile pieces of exercise equipment out there and can be used for literally hundreds of different exercises ranging from squats, presses, rows, curls and their multitude of variations.
There's no way I could write a concise article on the virtues of using dumbbells as a means to get in shape so what I'll focus on is their value as opposed to doing predominantly machine based training.
Although "the machines" definitely have their place you first need to understand that you are a human being and being a human with our various movement patterns involves extremely complex coordinated contractions between many muscles groups and their neural innervations. In other words, in order for you to do something as simple as walking without falling flat on your face or looking extremely silly for that matter there are muscle contractions going on from head to toe. You'll understand my point in a second but for now I want you to picture a situation in the real world where you sit in a chair, your back supported, abdominals relaxed, hips at a 90 degree angle and with your arms you push a pair of handles out in front of you. Can't think of one can you unless pushing yourself away from your desk at the days end counts.Unfortunately the picture I just painted plays out in the majority of health clubs all too often. The reason dumbbells or free weights of any kind are so valuable is because they allow the body to work as a unit, not just in isolation. If you were to ask me if free weights are better than machines I would say yes pending you understand proper form and technique and how to effectively feel the muscles contract that you are targeting. For the body to function optimally we want the muscles to work independently; not always on some fixed path. Dumbbells force you to use other muscle groups to stabilize the weight you're using thus spreading the workload over a greater area. This will be of value for those individuals that have been using the health club machines for an extended period of time because in many cases they wind up with connective tissue damage due to the isolated forces machines place on a particular joint. It's not uncommon to see someone who's been "stuck on the machines" with shoulder problems especially from using the seated chest press machine.
The Core
Anybody that is even slightly familiar with working out has at least heard the term "Core" as it relates to the musculature of the deep lying abdominal muscles and the lower back. Human movement in any form including walking wouldn't be possible without muscle contractions coming directly from the core to stabilize our bodies.
I see too many people getting caught up in training their abs (another animal in itself) with situps, crunches, ab rollers, and etc trying to make them stronger or in 98% of cases so they can see the "six pack" when all they need to do is incorporate free weight training into their routines, shed some bodyfat and take a "moderate approach" with their ab workouts. For example, doing a relatively heavy set of standing DB shoulder presses will give your abs and low back a definite workout because when that weight is over head you have to stabilize your entire body, especially the lower back.
Dumbbell training allows your body to move through space just as your body was designed to do and with that you are getting the benefit of working the abdominals…just indirectly that's all. Actually, the part of the abdominals getting the most work while doing free weight movements is the deep lying transverse abdominus which happens to act like an internal corset holding everything together and stabilizing the spine. The transverse abdominus isn't the "six pack" which is know as the rectus abdominus and it happens to be one muscle separated by tendinous inscriptions.
When the transversus (as it's commonly called) is weak then your stomach may take on a distended half beach ball appearance (usually in conjunction with too much body fat). For women after pregnancy it's vital that an exercise routine be designed to target the transversus if she ever hopes to get back that flat stomach. And by the way, regular crunches do next to nothing to help this.
Another reason DB's are great is because they help combat the worst position people put themselves in everyday: The chair. We sit too darn much which is known to cause a whole list of physical problems from low back pain, weak abdominals (which cause low back pain), tight hip flexors, protracted shoulders (slumping of the upper back) and the list goes on. So when a de-conditioned individual with a desk job walks into a health club and is immediately put "on the machines" they're being done a huge disservice.
Straight Talk
I don't want you to think I'm bashing "the machines." They definitely have value and in fact I use them but I don't make them the whole of my training regimen. If you're looking to gain muscle, and increase strength ask any bodybuilder what they primarily use to "get big and strong" and the answer will be unanimous: "Free Weights" with DB's fitting right in the mix. If you're looking to tone and shape muscle, look better for the beach, fit into a new dress, or just improve the way you function and move on a daily basis then DB's are the way to go. I don't think machine training will give a mother with young children the ability to pick them up with much greater ease than free weights.
If you're setting up your own home gym then these are a must have along with an adjustable bench or even a stability ball. If your budget is tight then these are pretty much all you need. One of the best things since 10 pound bags of frozen chicken breasts are the single pair of adjustable dumbbells that utilize either a pin mechanism or a dial to change the resistance. They might range in weight from 5 pounds on up to 100 + depending on what type you get and what your needs are. Not only do they save a TON of money they will save a TON of space as well because they replace a whole rack of dumbbells.
In a future article I'll be discussing how you can properly do some basic DB exercises right in your own home for a serious workout and some serious results. Until then, best of luck in your pursuit of a fit, lean and healthy body. Disclaimer:
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