David's 5 favourites: training equipment

I am often asked by clients and other personal trainers what equipment I use for my own individual training. They are surprised to learn that I have not used a 'gym resistance machine' as part of my set training program for years and that most of my training is performed using a very basic range of equipment. With a different exercise machine arriving in your typical commercial gym each month claiming to be better than the one before it, it is often difficult to work out what the best way to train is and what equipment you should be using. It is important that everyone realises that you do not need the latest ab machine to get great fitness results. In fact, the most basic movements that allow the body to move freely with full range are the best for promoting flexibility, functional strength, muscle recruitment, stability and greater energy expenditure.

Anyone that trains with me will probably be able to have a good guess at what my 5 favourite training equipment pieces are. These 5 are not just my favourite for my own personal use, but also for getting results for clients. My clients have (in most cases) come to appreciate and even enjoy these training tools as much as I have. In no specific order I have listed my favourite 5 below and why they make the list!

1. Olympic Bar

What you can't do with an olympic bar is not worth doing. This is by far my favourite piece of training equipment. All the muscles of the body can be worked with full range compound movements and resistance can be varied to maximise either strength, endurance or power. All the weight training basics from deadlifts and squats through to the most advanced exercises including the clean and jerk can be performed using this very versatile training tool. Using the olympic bar instead of a gym machine allows the body to work through its natural range of motion not the defined path set by the gym machine. This allows greater functional strength development, range of motion, muscle activation, flexibility development and reduced risk of injury. The olympic bar should form the foundation of every functional strength and power training program.

2. Skipping Rope

Easy to transport, easy to store, easy to use. On convenience alone this great training tool should be included in all training programs. You can perform high intensity cardio training programs on the spot that are great for weight loss and cardiovascular fitness while developing coordination, foot speed and explosive power. Skipping is great for intervals between sets of resistance training and other cardiovascular exercise.With so many different variations of skipping to master there is an addictive skill development element that helps to maintain motivation..

3. Kettlebell

Kettlebells were developed in Russia as a counterbalance for weighing grain. Russian peasants swung it around for a bit of convenient weight training before it became regarded as one of the best methods for physical development. Kettlebells provide an alternative to more 'common gym' weight training methods and are great for developing core strength, joint stability, muscular endurance and power. Kettlebells allow full, unrestricted range of motion for all exercises. These exercises can be transitioned between easily without the need to put the kettlebell down or stop the movement. Kettlebells provide many exercises including the kettlebell juggle that can not be simulated by gym machines or other training tools. This makes kettlebell training a unique training experience.

4. Five Fingers

Getting back to basics is a priority for both my own individual training methods and the exercise prescription I apply for clients. What could be more basic then barefoot training - this is what five fingers simulate. Five fingers promote the ability of the body to handle physical demands naturally without the support of traditional footwear. This allows the support and stability muscles of the feet, ankles, legs and hips to work without the assistance of heel wedges, arch supports and cushioning. Less support and stability provided by footwear allows better feedback and response to body positioning which promotes development of stability and balance during training. Stability and balance development are crucial for injury prevention, sport development and good exercise technique.

5. Medicine Ball

Medicine ball training is one of the oldest forms of strength and conditioning training. They are great for plyometric training, carrying for extra resistance, working muscles through a full, unrestricted range of motion and adding variety to training programs. Plyometric training targets power which is the ability of the body to perform a movement with maximal force in the shortest possible time. Medicine balls provide many great training exercises that develop this fitness component including wall throws, jump squats and overhead throw downs (into the ground). These exercises are almost impossible to perform without the medicine ball. Power training is great for sport development since most sports require actions performed with maximal force as fast as possible. Power training is also great for burning energy during a workout and important for promoting injury prevention by improving the bodies ability to respond quickly and contract maximally when required.

There are a lot of other great exercise options out there. These 5 are particular favourites of mine and provide great fitness benefits. What are your 5 favourites and why?