Simply put:
I've got structural abnormalities within my hips. I've also got some seriously banged up, injuries in my hips. Some of this may be since birth, while some of it may have developed due to training. The injured parts are a result of over training and, possibly, a bit of ego lifting in my 20s.
Either way, my hips are messed up and bilateral training just further exasperates my asymmetries.
These hip issues – aside from the labral tears – (movement issues like good internal rotation on one side but bad external rotation on that side, and exactly the opposite situation on the other) cause less than optimal mechanics during upper body and lower body barbell lifts which causes pain and does nothing to correct the imbalances and injuries.
Unilateral exercises, bodyweight exercises, and exercises involving individual implements per arm (dumbbells, kettlebells, single arm cable work) allow me to fix these issues while focusing on increasing hypertrophy and strength, but in a way that will NOT further encourage these structural issues to cause imbalances up and down the chain from the hips.
I think the barbell is great. I encourage barbell training.
But, in my case – whether the barbell nudged along these issues or the issues were already present before barbell training – the barbell is not suited for fixing these issues AND increasing hypertrophy while improving symmetry. At this stage in my life, the barbell would just cause more problems than I already have.
For this, I'm not using the barbell really at all for the time being. This may come as a surprise for those who have been following me for several years. But for those that have continued following me or recently have been following my journey and training programs – you already know that since the discovery of my many labral tears in my hips (5 years ago) I am a big fan of unilateral training and using dumbbells, kettlebells, and some basic bodyweight exercises.
I've met with a very good physical therapist (who has recently become a friend of mine) and he did an excellent analysis, pointing out things that explained issues I've noticed myself and was able to describe exactly why this is and show me some drills to correct it. More sessions should be in order, but I have a good plan. Who knows, maybe in a year I'll be back to productively barbell training. But to be honest, as much as I've enjoyed the barbell, I don't miss it TOO much. I miss it a bit. But I've grown to really love the stimulus to fatigue ratio and time efficiency I'm able to achieve with other implements.
In fact, for my current goals – hypertrophy and body composition – my physique has vastly improved just in the last few years (since turning 30) by focusing on 30(ish) minute body building training with mostly dumbbells, kettlebells, and a few machines – and a whole bunch of unilateral exercises.
I still love the barbell for many people. But it's currently not a good tool for my situation. But we sure had a good run – me and ol' mister barbell....
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