You might be thinking that dumbbells aren’t as cool as barbells… if I’m using a dumbbell I’m just another “bro” at one of those globo gyms, right? Clearly from the use of dumbbells in the CrossFit Open for both 2017 and 2018, that is not the case. Both the dumbbell and barbell should be used in training and both have their distinct advantages and disadvantages.
Barbells are used more often than dumbbells in most typical CrossFit workouts. There are a few reasons for this: they allow you to lift heavier weight they mimic the actual barbell sports of Olympic lifting and Powerlifting, and you can, over time, progressively add weight to a barbell once you have some proficiency in the lift being performed.
The major disadvantages of barbell work are:
- Barbells require a bar path that not all athletes can safely achieve. For example, if you don’t have a great head-through finish position for an overhead press or thruster, dumbbells will allow you to get into a better finish position in a safer way.
- Barbell work requires more time to learn the proper bar path and positioning. For example, most can become reasonably proficient with a light dumbbell snatch whereas the barbell snatch takes more time to gain proficiency.
- Barbell work can easily hide muscle imbalances and not engage smaller muscles used for stability. In other words, it’s easier to favor your stronger side when gripping a single barbell and perhaps never notice that you have a weaker side.
If you continue to use only a barbell during training, you may never address your imbalances. That’s where dumbbells can come into play. Dumbbells allow you to correct what you cannot address with a single barbell because each side of your body must work independently of the other. 
Having to stabilize the weight on each side individually improves balance, coordination and activates more muscle groups. This can allow you to work within a greater range of motion and stimulate new muscle growth and overall strength.
You may be thinking… but I feel pretty even! Here’s something to try at the dumbbell rack: grab a light dumbbell and perform three strict overhead presses with your dominant arm (the hand you write with). Rest about 30 seconds then grab the next one up and repeat until you have found your heaviest overhead strict press for three reps. Then perform the same test on the other side. If you found that your dominant side (the side you write with) is stronger, you’re not alone. Your brain formed a better connection with the muscles of your dominant side, it’s up to you to work your non-dominant side often to play catch-up.
Also, if you haven’t had your InBody test performed here at CrossFit Johns Creek, you definitely should. There is a section within your test results called Segmental Lean Analysis which breaks down lean body mass between your left/right arms, left/right legs and trunk. This can help reveal muscle imbalances you may have. Please refer to our prior blog on InBody Results for additional information.
Using a variety of implements is one of the cross-training elements of CrossFit. Get out there are make sure you are incorporating dumbbells, barbells, and of course, kettlebells into your training on a regular basis.
WRITTEN BY: Janna Davis
