Strength coach Eugene Teo shares his channels with tips and insights on training techniques and how to avoid some of the most common training mistakes. In his latest video, Theo makes a bold claim and shares all the reasons he thinks barbell exercises are not an effective way to achieve consistent benefits for most exercises.
“I think the barbell is one of the most overrated and abused tools in the world,” he says. “In general, if you can switch from one barbell exercise to another, do so, and advise this to the vast majority of other people.”
“They push your body into one rigorous movement surface that isn’t ideal for anyone.” He cites the example of a barbell bench press with his arms extended outwards. Teo believes that keeping the elbows at an angle closer to the torso creates a stronger and more stable position. This is difficult to achieve while holding the bar and causes the joints to rotate unnecessarily. One alternative to the barbell bench press is a weighted push-up. It turns the body over, but maintains a pattern of movement and allows the elbows to be pushed in.
Theo isn’t the only one away from the barbell bench press —Men’s health Fitness directors Ebenezer Samuel and CSCS have also ceased to be a classic gym staple for some time. “Since I no longer switch to dumbbells to fight shoulder pain, I was able to focus on compressing my chest rather than just pushing my weight. This contraction ultimately resulted in the strength and size of my peck. Has improved even further, “says Samuel.
Teo believes that the list of exercises can be extended beyond the bench. “There’s no reason why you can’t switch all barbell exercises to dumbbells, cables, machines, or weight exercises,” he says. “You are still doing compound exercise and can use a very heavy load. The total weight of the bar may vary, but the actual stress you put on your muscles is about the same.” You can direct that weight more efficiently and effectively. ”
But Theo is not an absolutist about abandoning barbells.He adds him To do He says he uses movements such as Romanian deadlifts and split squats to incorporate the bar into lower body training, but tends to rotate it as a variation rather than programming a session. Theo avoids relying on these exercises, as these types of exercises can be straining and tired, and instead use dumbbells, machines, or trap bars for one-sided exercises and movements. Explains that he likes. “They allow you to generate much more force through your body and direct it towards your goals, and they are much more customizable to each person’s unique structure,” he said. say.
Teo admits that not everyone gives up barbells. Also, not everyone gives up based on training goals and focus (for example, powerlifters where the entire sport is based on the Big Three Barbell Lift). Instead, he advises you to come up with ways to complement those barbell lifts with weight work in a way that works for you. “Many of the top elite level powerlifters I’ve worked with agree that barbell training is costly. They balance as much as possible through the use of intelligent programming and accessory exercises. Can be taken, “he says.
This is exactly what happened to Samuel. Samuel returned to the barbell bench and discovered that he was even stronger on the lift, thanks to his work focused on making variations on different equipment. “Stopping exercise is not the end,” he writes. “This is the beginning of a more liberal version of fitness. That version of fitness can push you to the profits you really need.”
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