Dumbbell Vs. Barbell for Strength Training for MMA

Mixed martial arts is one of the fastest-growing sports in the world. As it continues to grow, more people will begin to train. As with training for any sport, performing sport-specific exercises will prepare you most effectively for MMA. The key to maximizing your time training is using weights to do the right exercises with proper form.

  1. Dumbbells vs. Barbells

    • Jon Jones is one of the most complete fighters today, excelling both as a striker and a grappler.

      MMA is made of many types of martial arts but can be broken down to striking and grappling. Dumbbells are excellent tools for working on striking, because you can hold them in each hand to simulate punching while grasping the weights. Barbells are great for grapplers because they allow for larger muscle groups and movements and also hold more weight to build strength especially in the lower body.

    Exercises with Dumbbells

    • Dumbbells are simple tools with many complex uses.

      Assume a fighting stance with a dumbbell in each hand and go through the motions of throwing form punches bringing your hands back to the correct position. This will build punching power, speed and endurance. It will also help you keep your hands up when fatigued. It builds mental toughness when your arms begin to burn. Start with the heaviest weight you can handle with good form and complete eight solid reps. Do three sets of eight to 10 punches holding the weight while maintaining proper form. Then do a burnout for one minute using a very light weight or your body weight. Bring your hands back to a good defensive position after each punch.

    Exercises with Barbells

    • Barbells help you build up your lower-body strength.

      With barbells, you can hold much more weight than you can with dumbbells, and you can build your lower body and larger muscle groups. In addition to the basic upper-body movements such as the bench press, barbells allow you to lift meaningful weight when performing squats and deadlifts. This gives you the needed strength in the clinch and explosion in shooting for takedowns. The squat should be a part of every strength and conditioning program. Perform squats with good form and be careful not to use too much weight to prevent injury. Keep your eyes up and chest out with your back arched and your behind out as if you were sitting in a chair. Start with a weight you can easily lift for 15 reps if you are a beginner and do three sets of 10 reps. This will also build the stabilizing muscles you need to squat using more weight as you progress.

    Tips

    • Begin to work your weakest areas while you still maintain your previous skills. A fighter with a grappling background should start with dumbbells and work on his punching form, paying attention to correct form, stance and hand placement. You must become comfortable and confident using your hands. A fighter with a boxing or kickboxing base will need to gain lower-body strength and overall power, and he will need barbells to do it effectively. Squats and deadlifting will build your leg and back muscles to help you in clinches and in transitions.