Barbells, Dumbbells, Kettlebells and the Football Bar | Houston ...

By Dr. Donald A. Ozello DC

Las Vegas Informer

Implement various weight lifting bars for optimum results. Use barbells, dumbbells, kettlebells and the football bar to develop strength and prevent injury.

Devise workout routines that employ the usage of numerous types of exercise equipment. Effective exercises can be executed at multiple angles with an assortment of lifting bars.

Target the primary working muscles, the assisting muscles and the stabilizer muscles with different workout bars. Maximize results and minimize injury by utilizing the muscle confusion principle. Work variety into your program with multiple pieces of training equipment.

Prevent injuries by finding the appropriate type of equipment for each exercise. Determine which piece of workout equipment feels most comfortable and doesn?t elicit symptoms.

Several types of weight lifting bars exist. Each possesses specific advantages and disadvantages. Different bar types allow the users to perform exercises at various angles. Take advantage of the benefits of each bar.

Barbell: The barbell is the standard exercise bar. The barbell is the first piece of equipment used by most trainees. The importance of barbell training cannot be overstressed.

The barbell allows the lifter to use heavy weight. Making it ideal for basic multi-joint exercises. Heavy barbell squats, bench presses, cleans and deadlifts build power and size. Increase your strength and muscle mass by employing heavy weights and basic barbell exercises.

Barbells ensure both sides of the body work during each exercise. If one side is not as strong, then the lift cannot be completed with proper form.

A barbell moves only in a linear fashion. The primary working muscles are targeted and the assisting muscles must work symmetrically side to side.

Barbell usage locks the hands and wrists in specific positions. Freedom of movement is not available for the upper extremity. Locked joints are forced to move in one specific direction. This locked position can lead to injuries by overstressing joints.

Dumbbells: Dumbbells are shorter single handed versions of barbells. Most lifters have used dumbbells since they started training. Almost all barbell exercises can be modified for dumbbell use. Dumbbells can be used in multi-joint and single joint exercises.

Dumbbells are valuable to trainees of all levels. Incorporate dumbbell training into your training routine from the very start. Dumbbells effectively develop strength, tone and balance.

Dumbbells move in all three planes. Freedom of movement means the lifter must control the weight in 3-D. Proper technique and control of the dumbbell recruits the stabilizing and assisting muscles to a greater degree than barbell training. Development of the assisting and stabilizer muscles is imperative to injury prevention.

Balance your strength with dumbbell training. If strength is unsymmetrical side-to-side dumbbell training is a perfect fit. Create balance by adding an exercise or a set for the underdeveloped muscle.

Kettlebells: Picture a cast iron cannonball with a u-shaped handle and you have a kettlebell. The kettlebell?s shape makes it a versatile piece of exercise equipment.

Execute multi-joint and single joint exercises with kettlebells. Most barbell and dumbbell exercises can be modified for kettlebell usage.

Improve your aerobic and anaerobic fitness with functional kettlebell training. High reps, large functional multi-joint movements, momentum and perfect technique are the foundation of kettlebell training. Full body strength and endurance are built with these basic kettlebell principles.

Achieve core development with kettlebells. The bell?s unique shape combined with the functional movements forces recruitment of the core muscles and the smaller stabilizing muscles. Core and spinal strength development are additional pluses to kettlebell work.

Correct technique is a necessity in functional kettlebell training. Ensure your form is flawless before increasing resistance.

Football Bar: Utilize this fantastic piece of training equipment to lower the risk of injury. The football bar places the lifter?s hands in a palms facing each other position. This arm position decreases stress on the rotator cuffs and wrists.

The football bar is ideal for heavy upper body pressing and pulling exercises. Visualize the log press in the world?s strongest man competition. The lifter?s use a palms-facing each grip to generate greater strength while protecting their shoulders.

During barbell presses the lifter?s forearms are locked in palms down grip. This position places unnecessary stress on the posterior shoulders and wrists. The football bar removes this pressure by putting the wrists in a more natural position. Incorporate the football bar into your workouts to decrease the possibility of rotator cuff and wrist injury.

Conclusion: Utilize different types of lifting bars in your routine. Diversify workout programs to increase progress and minimize injury. Use each workout bar for its distinct advantages to further your fitness and strength.

Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117. ?His web address is?www.ChampionshipChiropractic.com. He can be contacted at (702) 286-9040 and?DrO@ChampionshipChiropractic.com.

Dr. Donald A. Ozello?s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. He is published in?OnFitness?magazine,Livestrong.com,?SpineUniverse.com?and?eHow.com.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on health, fitness, exercise, ergonomics and nutrition.

Dr. Donald A. Ozello DC loves to exercise. Bike riding and kettlebell training are his current favorite types of exercises. He credits Arnold Schwarzenegger, Lou Ferrigno and Sly Stallone as major influences during his teens and early twenties.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

Source: http://houston.informermg.com/2012/12/22/barbells-dumbbells-kettlebells-and-the-football-bar/

Snoop Lion London 2012 Table Tennis badminton Dominique Dawes Gabby Olympic Gymnast Robyn Lawley Gore Vidal