This may be true for people who exercise casually. There isn't much thought given to the gear that is scattered around most gym spaces, but it's more than just a random assortment of iron. Each piece of equipment is (mostly) standardized by weight, and much of what is not clearly labeled, like individual dumbbells, is used by people who put hours of effort and buckets of sweat into their strength training sessions. You can stay consistent. But with that standardization, if you don't spend too much time in the weight room, you can forget exactly how much load you're working on. So how much does a barbell, one of the most common pieces of unlabeled equipment, really weigh? That's a fair question.
To properly track your progress with lifts and strength training, you need to know exactly how much load you're working on at any given time. Not to mention the differences between the various bars around the gym floor. They come in a variety of weights and lengths, and “usually have the ability to add weight to the ends for load distribution purposes,” he explains. kelvin garyCertified Trainer and Owner body space fitness Gym in New York City.
What makes a barbell?
Although there is a wide range of equipment that lifters use for resistance, barbells have a few common characteristics. They are usually made of steel or steel alloys, but may be coated with other materials for added durability.
“Most barbells also have grooves in a cross-hatch pattern called ‘knurling’ that aid grip,” Gary continues. The bar has sleeves and a long section on each end that can hold weight plates. They are typically 1 to 2 inches in diameter, depending on the type of bar. Finally, there are also so-called “ladies' bars” that are shorter, lighter, and smaller in diameter to make them easier for people with smaller hands to grasp. However, Gary says he prefers to refer to these more simply as “small bars” rather than the standard “big bars”.
According to Gary, barbells allow you to apply more resistance and perform movements in a different way (usually with both hands) compared to other equipment such as dumbbells. If you're completely new to barbell training, we recommend seeking advice from an expert, whether it's a trainer on your gym floor or setting up time for more formal one-on-one coaching with him.
Barbells are also a great way to add variety to your training. Think about the difference between dumbbell goblet squats, rack kettlebell squats, and barbell front squats, Gary points out. Even if you use the same amount of resistance for each of these movements, all three will feel different and bring slightly different benefits to your routine.
Here, Gary details some of the common types of weight bars found in most fitness facilities, including how to use them, the benefits of each, and the typical weight of the bar.
5 types of barbells and how to use them
From straight bars of various lengths to hex bars for deadlifts to EZ bars for curls, there's more to the world of barbell exercise than you know. Take advantage of diversity.
standard barbell
length: 6'5″ to 7'2″
weight: 33-45 pounds
For many lifts, you'll be drawn to a standard barbell. The reason, Gary said, is because they're extremely versatile, easy to find in most gym environments, and make it easier to lift heavier weights. Load both ends for balanced lifts, or just the sides for a mine-style workout. Common exercises using a standard barbell include bench he presses, deadlifts, back squats, front squats, and bent he overrows. The list is long.
One thing to keep in mind when using a standard barbell is that it can be difficult to handle for beginners, and learning form and technique is essential to limit the risk of injury. . Please remember. “This is a larger tool that spans the outside of the center of gravity and support base, and requires more capacity to stabilize the load,” Gary says.
olympic barbell
length: 7'2″ (2.2 meters) for men; 6'5″ (2 meters) for women
weight: 44 lbs (20 kg) for men, 33 lbs (15 kg) for women
Gary says this style of bar is used in Olympic weightlifting and powerlifting competitions, so choosing the right weight and length is important. However, it is equally important to utilize this barbell properly in the gym. It's primarily used for powerlifts, but can also be used for all other movements, he says. Olympic bars will often be found in performance or sport-specific facilities, such as powerlifting gyms or CrossFit bars. The cap at the end of the sleeve often displays brand name and weight information and is one way to identify these tools.
All barbells have sleeves, he explains, but Olympic bars have sleeves that rotate more freely to aid in high-speed movements like cleans and snatches. This allows you to rotate your sleeves as you complete the exercise, often extending the bar from a low position to chest or shoulder height, or over your head (as in the clean and jerk). Helps prevent injuries to wrists, elbows, etc.
“One of the big differences between an Olympic bar and a standard bar is that the Olympic bar has a larger rotating sleeve, which gives you better control of the bar and allows for smoother transitions during complex movements,” says Gary. says Mr. That's why, he explains, while either type of bar may be fine for deadlifts, squats, and bench presses, you shouldn't use a standard bar for powerlifts.
Trap bar or hex bar
length: 56 inches to 88 inches
weight: 35-80 pounds
There are several types of hexagonal rods, each with different lengths and weights. Some have a more square center. This means that the arm placement is closer to the body. Others have more elongated openings to provide a wider range of grip options. Plus, some of them actually have open hexagonal sides so you can walk up to the bar without ever stepping foot inside. A high handle version is also available, giving the lifter a place to grip and reducing the distance between the hands and the bar, allowing them to work in slightly different positions.
“The big advantage is that the trap bar allows you to stand more evenly with your load, bringing it closer to your center of gravity,” says Gary. “This allows for more stability and the potential to move heavier loads.”
The hex bar's main exercise is deadlifts, but it can also be used for core stabilization exercises such as farmer's carries, he says.
EZ bar
length: 3 minutes
weight: 10-35 pounds
This bent barbell may look a little strange, but there's a reason for the strategically placed barbell. “One of the great things about the EZ bar is that you can vary the degree of pronation and supination of your wrists. This not only has some benefits for forearm muscle development, but also allows you to It can also take some of the strain off from holding a wrist, “if someone has an injury or problem with their wrist,'' Gary explains.
That's why you'll often grab one of these bars when doing bicep curls or triceps extensions. Another great EZ bar exercise is preacher curls on an arm bench. This allows you to isolate the biceps more directly. Some of his EZ bars are secured with weight plates attached to preset weights, while others have sleeves with the option to add resistance.
fixed barbell
length: 3 minutes
weight: 10-150 pounds
Fixed barbells are similar in size to EZ bars, but these smaller bars are fully loaded with a set weight. Think of it as a combination of a standard barbell and dumbbell.
“It can be used for almost any exercise, such as lunges or squats, but it's better suited for exercises that require a narrower grip, such as bicep curls and triceps extensions,” says Gary. Conversely, he adds that fixed barbells should not be used for movements that require a wide grip, such as deadlifts or Olympic-style lifts.
The good news is that you can usually find stationary barbells in most commercial gyms. Even if your gym doesn't have extensive equipment options or space for a full-sized barbell (think Planet Fitness). What's more, thanks to pre-selected weights there's basically no setup required, but if the weight you've selected is in use, that means you'll have to wait until it becomes available, Gary says. Masu.
smith machine bar
You may be interested in the weight of the bar on a Smith machine that uses a fixed track system. Gary said most machines are equipped with the traditional 45-pound bars, and these machines range in weight from 5 pounds to 45 pounds, and most machines are equipped with his 25- to 35-pound bars. I found that I landed between lbs. If you're concerned about the bars on your machine, check for label stickers around the unit. That said, the comparison with free weight bars ends there.
Smith machines “eliminate the need for stabilization, which gives a false sense of being able to move loads under control,” he says. “Although the bar's trajectory during squats and deadlifts is vertical, it's important that you can effectively keep the bar on track yourself.” So if you're taking your strength training to the next level with barbell work, consider using lighter weights. Consider practicing with a standard bar with a load to establish solid form.
Alyssa Sparacino is an ACE Certified Personal Trainer, former Shape Editorial Director, and editor and writer focused on fitness, health, and wellness. Her work has been published online and in print under brands such as Shape, Health, Fortune, What to Expect, Men's Journal, Ask Men, Travel & Leisure, and Chewy. When she's not writing or lifting weights, you can find her hiking, exploring, and eating with her husband and rescue dog.
