Health Club Management issue 1 2010 - TourismInsights

free
weights
CHAMPIONS
Our panel of personal trainers talk to Kate Cracknell about their favourite types of free weight
©ISTOCKPHOTO.COM/KZENON4
The Olympic barbell
can be used to create
a number of complex
exercises that work
the whole body
MATT ROBERTS
matt roberts personal training
rom an ease of use and instruction point of view, as
well as from a performance efficiency perspective, my
F favourite free weight would always be the Olympic barbell.
The most obvious reason is the variety of resistance it
offers; the weight can be easily adjusted via selection of weight
plates, making it ideal to progress clients in terms of strength.
Furthermore, once basic practices are learnt – such as keeping
the bar close to the body for any bent-over work, or ensuring
the shoulders are correctly set at all times – it becomes quick
and easy to instruct new exercises, allowing faster progression.
I can also construct an entire workout around it, as it can be
used to train every muscle within the human body – the barbell
can be used for almost any exercise or movement pattern
found within the gym and everyday life, from a squat to a bentover
row, and from a deadlift to a chest press. But the beauty
of the equipment is that it can also be used to create a number
of complex exercises, combining two movement patterns into
the same exercise – for example, combining a squat with a
shoulder press, which activates the shoulders, the lower body
and, thanks to the effort involved in both actions, the deeper
muscles that enhance core stability.
It’s also far simpler to instruct people on the multiple uses
of the barbell, compared to say dumbbells or kettlebells, as it
requires the use of both arms to hold the weight; if there’s a
natural muscular imbalance to either side of the body, this can be
compensated for as the weight is evenly distributed across the
body. This initially favours the stronger side but, as technique and
neuromuscular condition progress, the weaker side is encouraged
to improve. This is more effi cient than working it in isolation.
Bear in mind, however, that Olympic barbells already weigh
either 10kg or 20kg without any added weight plates – this
piece of kit can be used for some exercises with beginners, but
certain techniques are unsuitable for those with a lower strength
capacity. Really the only other consideration is to ensure that
someone has the appropriate fl exibility and mobility to perform
the exercises correctly and with a full range of motion, otherwise
pre-existing muscular tension can potentially be increased.
january 2010 © cybertrek 2010
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