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If you are new to strength training or want to spice up your workout routine, you might be wondering what are gym bars and how to use them.
Gym bars, also known as barbells, are long metal bars with weight plates attached to them.
They are one of the most versatile and effective tools for building muscle, strength, and power.
But not all gym bars are the same.
There are different types of barbells that vary in size, shape, weight, and purpose.
Some are designed for specific exercises or sports, while others are more general and can be used for a variety of lifts.
In this article, we will explain what are gym bars, what are the benefits of using them, and what are the most common types of barbells you will see in the gym.
We will also give you some tips on how to choose the right bar for your goals and experience level.
Benefits of Using Gym Bars
Gym bars have many advantages over other forms of resistance training, such as dumbbells, machines, or bodyweight exercises.
Here are some of the benefits of using gym bars:
- They allow you to lift heavier weights. Gym bars can support more weight than dumbbells or machines, which means you can challenge your muscles more and stimulate greater growth and strength gains.
- They train multiple muscle groups at once. Gym bars enable you to perform compound exercises, such as squats, deadlifts, bench presses, or rows, that work several muscles across different joints and planes of motion. This improves your functional fitness, coordination, and calorie burn.
- They improve your stability and balance. Gym bars require you to stabilize the weight with your core and stabilizer muscles, which enhances your posture, alignment, and injury prevention.
- They increase your power output. Gym bars allow you to perform explosive movements, such as cleans, snatches, or jerks, that develop your fast-twitch muscle fibers and improve your athletic performance.
- They add variety to your workout. Gym bars come in different shapes and sizes that offer different challenges and benefits. You can switch between different types of barbells to target different muscles or aspects of your training.
Most Common Types of Gym Bars
There are many types of gym bars available in the market, but we will focus on the most common ones that you will likely encounter in most gyms.
These are:
Standard Bar
This is the most basic and common type of barbell that you will see in most gyms.
| Standard Bar |
It is typically 7 feet long and weighs 45 pounds (but some with thicker grips can be 55 pounds).
It has a simple straight shape with a 1-inch diameter handle (also known as shaft) and 2-inch diameter sleeves (the parts where the weight plates go).
Standard bars are best for traditional strength and power exercises such as squats, deadlifts, bench presses, overhead presses, Romanian deadlifts or bent-over rows.
They can handle up to 600 pounds of weight with a standard bar or up to 1,200 pounds with a competition bar.
However, standard bars have some limitations.
They tend to be rigid and have smooth knurling (the grooved part that helps you grip the bar).
This makes them less suitable for Olympic lifts (snatch and clean & jerk) or lifts that require more grip strength or flexibility.
Olympic Bar
This is a special type of barbell designed for the sport of Olympic weightlifting.
| Olympic Bar |
It is similar in size and shape to a standard bar but has some key differences:
- It weighs 44 pounds (20 kg) for men’s bars or 33 pounds (15 kg) for women’s bars.
- It has rotating sleeves that reduce friction and allow the weight plates to spin freely when performing Olympic lifts.
- It has more whip (the ability to bend or bounce slightly when loaded) which helps with bar speed and momentum when performing Olympic lifts.
- It has specific knurling marks that indicate where to grip the bar for Olympic lifts.
Olympic bars are best for Olympic lifts or variations of them, such as power cleans, power snatches, or hang cleans.
They can also be used for other lifts that require more whip or rotation, such as front squats or overhead squats.
They can handle up to 1,500 pounds of weight.
However, Olympic bars are not ideal for lifts that require more stability or less whip, such as bench presses or deadlifts.
They also have a smaller diameter shaft (28 mm for men’s bars or 25 mm for women’s bars) which might feel too thin or slippery for some people.
Trap Bar
This is a hexagonal-shaped bar that allows you to stand inside it and perform deadlifts, shrugs, or farmer’s walks.
| Trap Bar |
It has two sets of handles: one at the same level as the sleeves and one slightly raised.
Trap bars are best for deadlifts or variations of them, such as rack pulls or deficit deadlifts.
They offer some advantages over standard bars for deadlifting:
- They reduce the stress on your lower back and spine by allowing you to keep a more upright posture and align the bar with your center of gravity.
- They allow you to use more leg drive and less back involvement by placing the load closer to your hips and knees.
- They reduce the risk of injury by preventing the bar from hitting your shins or knees.
Trap bars can also be used for other exercises that involve lifting heavy weights off the floor, such as shrugs or farmer’s walks.
They can handle up to 1,000 pounds of weight.
However, trap bars are not suitable for exercises that require a wider grip or a longer range of motion, such as rows or curls.
They also take up more space and are harder to store than standard bars.
Safety Squat Bar
This is a bar with padded shoulder rests and handles that reduces stress on your upper back and shoulders when squatting.
| Safety Squat Bar |
It has a slight bend in the middle that places the weight slightly in front of your body.
Safety squat bars are best for squats or variations of them, such as box squats or pause squats.
They offer some benefits over standard bars for squatting:
- They allow you to squat with a more comfortable and natural grip that does not strain your wrists, elbows, or shoulders.
- They enable you to squat with a higher bar position that does not compress your spine or restrict your breathing.
- They increase the difficulty and intensity of your squats by shifting the load forward and challenging your core and quads more.
Safety squat bars can also be used for other exercises that involve squatting movements, such as lunges or good mornings.
They can handle up to 700 pounds of weight.
However, safety squat bars are not ideal for exercises that require a lower bar position or a more balanced load distribution, such as front squats or back squats with a standard bar.
They also tend to be heavier and bulkier than standard bars.
Cambered Bar
This is a bar with a slight bend in the middle that increases the range of motion and difficulty of squats and bench presses.
| BLK BOX Cambered Squat Bar |
It has two sets of sleeves: one at the ends of the bar and one closer to the center.
Cambered bars are best for squats and bench presses or variations of them, such as incline presses or close-grip presses.
They offer some advantages over standard bars for these exercises:
- They allow you to go deeper in your squats or bench presses by lowering the bar below your chest or shoulders.
- They increase the tension and stimulation on your muscles by creating a constant resistance throughout the movement.
- They improve your stability and balance by forcing you to control the swinging motion of the bar.
Cambered bars can also be used for other exercises that involve pressing or squatting movements, such as dips or split squats.
They can handle up to 600 pounds of weight.
However, cambered bars are not suitable for exercises that require a straight bar path or a shorter range of motion, such as overhead presses or partial reps.
They also require more skill and caution than standard bars due to their unstable nature.
Swiss Bar
This is a bar with multiple neutral grips that allows for more variation and comfort in pressing and rowing movements.
| Synergee Multi-Grip Swiss Bar |
It has four sets of handles: two parallel ones at different widths and two angled ones at different angles.
Swiss bars are best for pressing and rowing exercises or variations of them, such as floor presses, incline rows, tricep extensions, or hammer curls.
They offer some benefits over standard bars for these exercises:
- They allow you to use different grips that suit your preferences, goals, and limitations.
- They reduce the stress on your wrists, elbows, and shoulders by allowing you to keep a neutral wrist position and avoid internal rotation.
- They target different muscles or aspects of your muscles by changing the angle and direction of force.
Swiss bars can also be used for other exercises that involve pushing or pulling movements, such as push-ups or pull-ups.
They can handle up to 500 pounds of weight.
However, Swiss bars are not ideal for exercises that require a wider grip or a more natural hand position, such as bench presses or rows with a standard bar.
They also tend to be lighter and narrower than standard bars.
Curl Bar
This is a bar with angled grips that reduces wrist strain and targets the biceps and forearms when curling.
| Curl bar |
It has a shorter length and a smaller diameter than standard bars.
Curl bars are best for curling exercises or variations of them, such as preacher curls, reverse curls, or drag curls.
They offer some advantages over standard bars for curling:
- They allow you to keep your wrists in a more comfortable and natural position that minimizes pain and injury.
- They isolate your biceps and forearms more by preventing your shoulders and back from assisting in the movement.
- They increase the peak contraction and pump of your muscles by creating a better alignment between the bar and your arms.
Curl bars can also be used for other exercises that involve bending your elbows, such as skull crushers or tricep kickbacks.
They can handle up to 200 pounds of weight.
However, curl bars are not suitable for exercises that require a straight bar or a more neutral grip, such as deadlifts or rows.
They also have less weight capacity and versatility than standard bars.
How to Choose the Right Gym Bar for You
Now that you know what are gym bars and what are the different types of barbells, you might be wondering how to choose the right one for you.
Here are some factors to consider when selecting a gym bar:
- Your goals. What are you trying to achieve with your training? Do you want to build muscle, strength, power, endurance, or a combination of them? Do you want to focus on specific lifts or muscles? Do you want to improve your performance in a sport or activity? Depending on your goals, you might need different types of barbells that suit your needs and preferences.
- Your experience level. How long have you been lifting weights? How confident and skilled are you with different exercises and techniques? How much weight can you lift safely and effectively? Depending on your experience level, you might need different types of barbells that match your abilities and challenges.
- Your limitations. Do you have any injuries, pain, or mobility issues that affect your training? Do you have any preferences or dislikes when it comes to lifting weights? Depending on your limitations, you might need different types of barbells that accommodate your comfort and safety.
Here are some general guidelines on how to choose the right gym bar for you based on these factors:
- If you are a beginner or intermediate lifter who wants to build general muscle, strength, and power, a standard bar is a good choice for most exercises. It is versatile, durable, and easy to use.
- If you are an advanced lifter who wants to specialize in Olympic lifts or improve your athletic performance, an Olympic bar is a good choice for these exercises. It is designed for speed, whip, and rotation.
- If you are a lifter who wants to improve your deadlifts or reduce lower back stress, a trap bar is a good choice for these exercises. It is more ergonomic, comfortable, and effective.
- If you are a lifter who wants to improve your squats or reduce upper back stress, a safety squat bar is a good choice for these exercises. It is more comfortable, challenging, and intense.
- If you are a lifter who wants to increase the range of motion and difficulty of your squats and bench presses, a cambered bar is a good choice for these exercises. It is more unstable, stimulating, and demanding.
- If you are a lifter who wants to add variety and comfort to your pressing and rowing movements, a Swiss bar is a good choice for these exercises. It is more adaptable, versatile, and comfortable.
- If you are a lifter who wants to target your biceps and forearms more when curling, a curl bar is a good choice for these exercises. It is more isolating, pumping, and comfortable.
Of course, these are not hard-and-fast rules.
You can experiment with different types of barbells and see what works best for you.
You can also use multiple types of barbells in the same workout or switch between them from time to time.
Frequently Asked Questions
Here are some common questions and answers about gym bars that you might find useful:
Q: How much does a gym bar cost?
A: The price of a gym bar depends on its type, quality, and brand.
Generally, standard bars are the cheapest, ranging from $50 to $300.
Olympic bars are more expensive, ranging from $200 to $1,000.
Specialty bars, such as trap bars, safety squat bars, cambered bars, Swiss bars, and curl bars, are somewhere in between, ranging from $100 to $500.
Q: How do I clean and maintain a gym bar?
A: To keep your gym bar in good condition, you should clean it regularly and store it properly.
Here are some tips on how to do that:
- Wipe the bar with a damp cloth or a soft brush after each use to remove any dirt, sweat, or chalk.
- Apply a thin layer of oil or WD-40 to the bar every few months to prevent rust and corrosion.
- Avoid using too much oil as it can make the bar slippery or attract dust.
- Store the bar horizontally on a rack or a stand when not in use. Avoid leaving the bar on the floor or leaning against a wall as it can damage the bar or cause it to bend.
- Check the bar for any cracks, bends, or loose parts regularly and replace it if necessary.
Q: How do I load weight plates onto a gym bar?
A: To load weight plates onto a gym bar, you need to follow these steps:
- Place the bar on a rack or a stand at a comfortable height.
- Slide one weight plate onto one end of the bar until it reaches the collar (the wider part of the sleeve). Make sure the weight plate is facing the right direction and fits snugly on the bar.
- Secure the weight plate with a clamp or a collar to prevent it from sliding off the bar. Make sure the clamp or collar is tight and aligned with the weight plate.
- Repeat the same process for the other end of the bar. Make sure both ends of the bar have equal amounts of weight.
- Adjust the height of the rack or stand if needed and lift the bar off the rack or stand carefully.
Q: How do I grip a gym bar?
A: To grip a gym bar, you need to consider these factors:
- The type of exercise you are doing. Different exercises require different grips for optimal performance and safety. For example, for bench presses, you should use a pronated grip (palms facing away from you) with your hands slightly wider than shoulder-width apart. For deadlifts, you should use an alternated grip (one palm facing away from you and one palm facing toward you) with your hands slightly wider than hip-width apart.
- The type of bar you are using. Different types of bars have different knurling marks that indicate where to grip the bar. For example, for standard bars, you should grip the bar where the knurling starts or ends. For Olympic bars, you should grip the bar where the knurling meets the smooth part or where there are rings on the shaft.
- Your personal preference and comfort. You should grip the bar in a way that feels comfortable and natural for you. You can experiment with different grips and see what works best for you.
Q: How do I balance a gym bar?
A: To balance a gym bar, you need to do these things:
- Keep your core tight and engaged throughout the movement. Your core muscles help stabilize your spine and prevent unwanted movement of the bar.
- Keep your eyes focused on a fixed point in front of you or slightly above eye level. Your eyes help guide your body and keep your balance.
- Keep your breathing steady and controlled. Your breathing helps regulate your blood pressure and oxygen delivery to your muscles.
- Keep your movements smooth and consistent. Avoid jerking or bouncing the bar as it can throw off your balance.
Q: How do I progress with a gym bar?
A: To progress with a gym bar, you need to apply progressive overload to your training.
This means increasing the difficulty or intensity of your workouts over time.
There are several ways to do this, such as:
- Increasing the weight of the bar. This is the most common and effective way to progress with a gym bar. You can add more weight plates to the bar or use heavier bars as you get stronger.
- Increasing the number of reps or sets. This is another way to progress with a gym bar. You can perform more reps or sets of the same exercise or weight as you get more endurance.
- Decreasing the rest time between sets or exercises. This is a way to progress with a gym bar that challenges your cardiovascular system and metabolic rate. You can reduce the amount of time you rest between sets or exercises as you get more fit.
- Changing the tempo or speed of the movement. This is a way to progress with a gym bar that alters the time under tension and muscle activation. You can perform the movement faster or slower, or add pauses or holds at certain points of the movement as you get more control.
- Changing the range of motion or angle of the movement. This is a way to progress with a gym bar that targets different muscles or aspects of your muscles. You can perform the movement deeper or higher, or change the direction or plane of the movement as you get more flexible.
Q: How do I avoid injury with a gym bar?
A: To avoid injury with a gym bar, you need to follow these precautions:
- Warm up properly before lifting. A warm-up prepares your muscles, joints, and nervous system for the workout and reduces the risk of injury. You can do some dynamic stretches, mobility drills, or light cardio for 10 to 15 minutes before lifting.
- Use proper form and technique. Poor form and technique can cause unnecessary stress on your body and lead to injury. You should learn how to perform each exercise correctly and safely, and avoid lifting more weight than you can handle.
- Listen to your body and rest when needed. Overtraining or ignoring pain can result in injury and hinder your progress. You should pay attention to how your body feels and respond accordingly. You should rest between sets and exercises, take days off from lifting, and vary your workouts to prevent overuse injuries.
Q: How do I measure my progress with a gym bar?
A: To measure your progress with a gym bar, you need to track your performance and results over time.
There are several ways to do this, such as:
- Keeping a workout log or journal. A workout log or journal helps you record your workouts and track your progress. You can write down the date, exercises, sets, reps, weight, rest time, tempo, and any other relevant details of your workouts. You can also write down how you felt during and after the workout, any challenges or achievements you faced, and any feedback or suggestions for improvement.
- Taking photos or videos of yourself. Photos or videos help you visualize your progress and see how your body changes over time. You can take photos or videos of yourself before and after each workout, week, month, or year. You can also compare them with photos or videos of other people who have similar goals or achievements as you.
- Testing your strength or performance. Testing your strength or performance helps you measure your progress objectively and quantitatively. You can test your strength or performance by performing one-rep maxes (the maximum amount of weight you can lift for one repetition) for each exercise or lift, or by performing timed trials (the amount of time it takes you to complete a certain number of reps) for each exercise or lift.
Q: How do I choose the right weight plates for a gym bar?
A: To choose the right weight plates for a gym bar, you need to consider these factors:
- The type of bar you are using. Different types of bars have different diameters for their sleeves, which means they require different sizes of weight plates. For example, standard bars have 2-inch diameter sleeves, which means they require 2-inch diameter weight plates (also known as Olympic plates). Olympic bars have 50 mm diameter sleeves, which means they require 50 mm diameter weight plates (also known as bumper plates).
- The amount of weight you want to lift. The amount of weight you want to lift determines how many weight plates you need and what denominations they should be. For example, if you want to lift 100 pounds with a standard bar that weighs 45 pounds, you need two 25-pound weight plates (one on each end of the bar) plus two 2.5-pound weight plates (one on each end of the bar) plus two clamps (one on each end of the bar) to secure the weight plates.
- The availability and quality of weight plates in your gym. The availability and quality of weight plates in your gym affect how easy or hard it is to find and use them. For example, if your gym has plenty of weight plates in different sizes and weights, you have more options and flexibility to choose from. If your gym has limited or poor quality weight plates, you might have to compromise or improvise with what you have.
Q: How do I store a gym bar?
A: To store a gym bar, you need to follow these steps:
- Clean the bar with a damp cloth or a soft brush to remove any dirt, sweat, or chalk.
- Apply a thin layer of oil or WD-40 to the bar to prevent rust and corrosion.
- Avoid using too much oil as it can make the bar slippery or attract dust.
- Store the bar horizontally on a rack or a stand when not in use.
- Avoid leaving the bar on the floor or leaning against a wall as it can damage the bar or cause it to bend.
Conclusion
Gym bars are one of the best tools for strength training.
They allow you to lift heavy weights, train multiple muscle groups at once, improve your stability and balance, increase your power output, and add variety to your workout.
There are different types of gym bars that vary in size, shape, weight, and purpose.
Some of the most common ones are standard bars, Olympic bars, trap bars, safety squat bars, cambered bars, Swiss bars, and curl bars.
Each type of barbell has its own advantages and disadvantages for different exercises and goals.
To choose the right gym bar for you, you need to consider your goals, experience level, and limitations.
You can also try different types of barbells and see what suits you best.
We hope this article has helped you understand what are gym bars and how to use them.
If you have any questions or comments, feel free to leave them below. Happy lifting!
