In Defense Of Dumbbells, Breathing & Functional Movement and How Narrow Is Too Narrow With Handlebars
I’ve got a new podcast for you today covering some important topics to help improve your training and riding. In it I’ll be sharing my thoughts on dumbbells for MTB specific training, the findings of a study that looked at breathing patterns and functional movement, plus I’ll answer a rider’s question about how narrow is too narrow when it comes to handlebars. You can stream or download this episode from the link below or you can find it on Itunes, Podbean, Spotify and all other major podcasting platforms. You can also check out the notes below in case you don’t have time to listen to the podcast. Training - In Defense of Dumbbells I’ve used both tools extensively over my training career and while kettlebells are a great tool, there are some things that I think the dumbbell does better. Here are 3 things I think dumbbells are still a valuable tool for the mountain biker to use. The DB Cheat Curl is a better power movement than KB Swings By using a narrow stance, the DB Cheat Curl is more specific to the explosive hip hinge we use on the bike. Plus, you can do Stagger Stance and Pedal Stance to make it even more specific, which you can’t do with a KB Swing. The 5 pound weight jumps are much more manageable, especially at the lower weights KB’s use 4 - 8 kg jumps, which is 8.8 - 17.6 pounds. This is a large jump, especially when you are looking at it from a % of the previous weight. Going from 16 kg (35.2 lbs) to 20 kg (44 lbs) represents a 26% increase in weight, while going from 35 lbs to 40 lbs represents a 14% increase. DB’s don’t smash into your wrists and forearms and are more comfortable to train with I know this is a personal preference but after taking some time off from heavy KB lifting and trying to get back into it I realized WTF am I doing? I can get the same results with DB’s without the forearm grinding nonsense. I know that some people will say “What about the offset weight of the kettlebell? Doesn’t that make it more functional?” To which I say, it isn’t offset that much and so no. If you really want to work with an offset load then get a Steel Mace or Heavy Indian Club. These are tools created to train that specific strength quality, which I think is very important. However, the KB isn’t really offset that much, especially when compared to these other tools. If you want to train that quality, use a purpose built tool that does it much better. I’m not saying to go smelt your KB’s, I’m just trying to defend the DB as a needed training tool. You’re not at a disadvantage because you only have DB’s and the DB Cheat Curl may be worth making sure that they are a part of your training program. Bro Science - Breathing Pattern Disorders And Functional Movement https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924606/ Study looked to find a relationship between Breathing Pattern Disorders and Functional Movement. They found a strong correlation between BPDs and low scores and failures on the FMS. Of those that scored 14 or more on the FMS, 66% of them were diaphragmatic breathers. 18 people scored 14 or greater, so that means that all but 6 were diaphragmatic breathers. However, to pass you have to have a score of 14 or more and you can’t have any asymmetries. This brought the number of people down from 18 to 8. Out of them, all but 1 were diaphragmatic breathers (87.5%). Two takeaways here. First, out of all the tests they used, the simple Hi-Low Test worked the best. It had the strongest correlation and so you don’t need anything fancy to test your breathing. This is why the Hi-Low Test is part of the breathing assessment in the 40+ MTB Rider Training Program. Second, if you value functional movement and how it can help you on and off the bike then you need to give breathing the attention it deserves. While you can do it - one person did in the study - the odds are greatly stacked against you. Better breathing also leads to improvements in other areas a