Gyms are expanding their toolkits rapidly. Machines are making a comeback. As are implements like centermass bells etc.

1 The barbell or trap bar will remain the single most convenient free weight implement to load as much weight on a squat, deadlift, push or pull. There are machines that will let you lift more weight on those moves.

But a few players in the industry moving away from the barbell-dominant approach tells us that the heaviest squat alone might not be the most beneficial or useful adaptation for most clients. The strength outcomes that follow might not be as useful either.

2 Every tool has its constraints. Acknowledging and understanding the constraint will answer a crucial question: Will this produce the right adaptation and strength outcome for my client? Is it the right choice for them given their constraints and capacity?

Dumbbells are great for pressing. There are better tools including the kettlebell for rowing. The dumbbell rack hold is less comfortable the kettlebell rack hold for squatting. But the dumbbell RDL is a more comfortable and less constrained lift than the kettlebell RDL.

Kettlebell deadlifts are hampered by the size and grip of the bell. Kettlebell squats by the rack hold. Kettlebell presses by virtue of the instability due to the position of the weight. But kettlebells are among the best tools for farmers carry’s and rows.

You get my point. Every tool, by virtue of how it is constructed, makes for a unique lifting position. How you interact, stabilise and lift the object will produce unique strength outcomes and very different adaptations.

What we do in our gym? Have even more tools! Specifically designed for all kinds of lifts. T-bell rack holds while squatting feel different from dumbbell rack holds. Based on your wrist, shoulder and upper back health, you may gravitate to either. Don’t want to use your wrist at all, head to our ladder squat or safety squat bar.

An object needs to reduce the friction between you and a controlled, stable lift. But sometimes the friction and constraints can produce beneficial outcomes and adaptations too.
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