Free weights and dumbbells vs machines and barbells

Ok, so this has been a huge argument for a long time. This is my two cents. But bare in mind, I have been working out since I was twelve, over twenty years now. I am also a personal trainer and have probably trained over two thousand people in my life.

My chiropractor, Dr. Phil Bammer, who recently died, used to work out with Frank Zane, who competed against Arnold Schwarzenegger. Zane is one of only three people who have beaten Arnold Schwarzenegger in a bodybuilding contest, the 1968 Mr. Universe in Miami, FL, and one of the very few Mr. Olympia winners under 200 pounds. My chiropractor, Dr. Bammer, told me that Zane told him that if he could do it all over again that he would never touch another straight bar or barbell. Hold on, before we continue, does everyone here know the difference between a barbell and a dumbbell? If not, here it is, a barbell has a bar, it is a long bar with weights on the ends, the main focus here is that it is one bar and not two individual weights that you would use independently in each hand, which are dumbbells. Now, let's continue. You see, working out and your body feeling good or aligned is all about symmetry. Body building competitions are all about symmetry. Meaning, one side is equal to the other. That's why people go see massage therapists and chiropractors and personal trainers, because their bodies are out of wack. Now, let me explain where barbells play a huge role in this. When you grab a bar, your hands and arms work together to lift or push that weight. Now, if you are off or misaligned, meaning that one shoulder is tighter than the other and your hips are now shifted, boom, you are working one side of your body more than the other. Hence, your symmetry will be off. I don't care if it's a millimeter, this stuff makes a difference over time. One millimeter turns into two really quick, then next thing you know, your posture is horrible and people are calling you Quasimodo. Do you see some 70 and 80 year old people walking around bent over, hunching or leaning to one side? I got news for ya, 99% of them weren't born that way!!!! That's years of improper posture, hunching, leaning to one, uncorrected injuries, and quite possibly working out with bad form. Also using a barbell doesn't let each side of your body work on its own, so if you get stuck in a position on your last rep, and you're pulling and grunting and your body isn't in the proper position, pop, you may pull something. When your arms don't work independently, your stronger side, 90% of you, this will be your right side, unless you're a wrong handed lefty, just kidding, will be doing most of the work.

Now let's look at the other side and our alternative choice, the dumbbell. Contrary from the barbell, when we grab dumbbells, our hands are working independently, your core is free to support you without leaning or being misaligned. You are probably going to notice your core working more with dumbbells too. Stand in front a mirror and watch yourself, it's not being vain, it's to better your form, silly!!! Just don't wink at yourself.  Get in front of a mirror and watch your shoulders and hips.  Are they shifted?  If so, you may need to do something.  Usually, I'd say 9 times out of 10, stretching can fix this issue rather quickly.  Here's a tip, sometimes it's not the muscle that you think is tight.  If you calf is tight, next thing your hamstring is tight, then you are having lower back pain.  Does that make sense?  It will.  You will figure it out.  Heck, that may be my next article.

So in closing, in my opinion, use free weights and dumbbells, expose that weaker arm or leg, grab a dumbbell or work out your legs one at a time.  That's why in my gym and at my fitness boot camp, it's mainly free weights, dumbbells, balls, pushups, and cables. Leg presses are also done one leg at a time.  Good luck, my dumbbell warriors!!!