Dumbbells vs Barbells for martial arts training?

Which is better for martial arts training. Dumbbells or Barbells?

 

They are both good but dumbells work your stabiliser muscles alot more.

 

Neither, sandbag ...but seriously, it depends what exercise, I'd chose barbell for squats and deadlift, kettlebell for hip drive and dumbbells for some upper body strength

 

why not both? You'll get more weight on the bar with a barbell, and you'll work your stabilisers with dumbbells.

 

I see what you mean, but surely a sweeping generalisation?

For example, lunges or step ups with a barbell across the back vs. the same amount of weight in two dumbells (one in each hand). In this example you get more 'stablisation work' with the bar. Of course, we then argue that if you held the DBs overhead, you'd get more stabilisation work...

They're both tools with merits and demerits. The only reason I could see to choose one over the other is if you were kitting out a home gym and had limited cash to start the project with.

 

You can't use one tool for every job as effectively as having a variety of tools at your disposal.

 

Well there's always Frodo's body lotion and Vaseline to go with your big hammer

... Bazinga!

*runs away*

 

I think if you had to pick one it would definitely be the barbell. The range of exercises is probably about as diverse as with dumbells, but there are some pretty crucial barbell exercises that become difficult to replicate with a barbell, while I believe the opposite isn't as true.

You can do Oly movements, PL movements, use the barbell as a lever rotating from one end, a pretty good range of unilateral movements and you can generally use higher weights.

 

If you have practiced some good methods of failure, I think a barbell bench is actually going to tend to be safer than DB bench, which is relatively prone to causing shoulder injuries. Also it can be harder to get into position with heavier DBs.

I don't think variation is neccasarily a good thing. It's nice to have the option, but you shouldn't just combine methods for the sake of it; just when the training calls for it. For instance currently I am using KBs, BB, and BW because they suit my needs currently. I am not going to just include other options just because I have access to them.

 

benching can be done safely alone if safety bars are available or can be jury-rigged (for example with saw-horses, or putting the bench inside a power cage). additionally, collars can be done away with to let the bar tilt and dump the plates if necessary.

that said, bench pressing sucks for martial arts (go team overhead press!)

 

Nope, pure anecdote. Anyway, that wouldn't something in a study so much as a statical review.

I know that I am more likely to bust my shoulder off going near or to max on heavy DBs, than to fail my failure procedure on heavy bench.

Edit: and my point with the bench was that good failure procedure mitigates a lot of the risk, just practice and prepare.

I was mainly just clarifying, not implying you were advocating just chucking in random exercises, but:

You don't need variation in your training to have the most effective training, depending on your goals and your current state in training. I don't if that list is just examples or if it is what you think is a good mix, but for me personally, a cable machine isn't very relevant to my training at the moment, and probably for a long time to come.

 

I like the roll of shame if I don't have a rack, personally.

I like push presses and the similar looking, but not so related jerk. Oh yiss.

 

bent press

 

I dunno 'bout that. The action of breaking someone's grip is quite similar to a single arm DB bench press.

When I started benching I had the same impression with Barbell Bench that it was more risky without a spotter but have learned to dump plates (personally I wouldn't clip anything, maybe a power clean) and heavy Dumbbell Bench puts a lot of pressure on the shoulder

 

Suicide bench press is more dangerous than regular grip. I have seen no studies to support this, so it is anecdotal from my point of view, yet I will still completely stick by this statement.

This is the same with the DB and BB, just to a lesser extent.

 

I had the same philosophy for years. Unfortunately I had to change my ways once I met the wife.

In good news, I haven't cleaned a window in almost 10 years.