The main differences between a straight barbell and a curved (w-shaped) barbell are the weight, shape and position of the hands for various exercises. Straight and w-bars are the two most common types of barbells you'll find in the strength training section of a gym.
These rods can be used interchangeably. This is useful when the specific rod you want to use is not available. However, there are some things to consider when using bars as substitutes for each other.
How much does a barbell weigh?
Straight and curved rods are available in various weights. This is important for how much weight you will lift. The total weight of the barbell is the weight of the bar and the weight of the plates you installed on the bar.
The Olympic straight bar usually weighs 20.4kg. There are also lighter bars that weigh 15.9 kg. The curved bar weighs from 11.3 to 13.6 kg. The discrepancy in weight is due to the fact that a w-shaped bar is shorter in length than a straight barbell.
The best barbells for strength training
Power models are designed for heavy loads and have increased dimensions. Their vultures are capable of supporting a mass of several hundred kilograms. Such barbells are used in fitness rooms and competitions.
Original Fit Tools FT-2HG SET-215-black
5
★★★★★
editorial assessment
97%
buyers recommend this product
The bar comes with 14 cast iron discs. To protect against impacts and external influences, they are covered with a layer of rubber. Convenient and quick installation of weights on the rod is facilitated by the presence of special holes for gripping.
The weight error is up to 1%, the total weight of the set is 215 kilograms. The bar is easy to clean and does not slip during training. Reliable fixation of the plates is ensured by two Olympic nylon locks, which can be attached and removed in a few seconds.
Advantages:
- a large number of disks;
- durability;
- quick installation of loads;
- universal locks;
- comfortable grip of the neck.
Flaws:
- difficulty of placement.
The barbell from Original Fit Tools is designed for use in the gym or competition. This is the choice of professional weightlifters.
Body Solid OSR400S
4.9
★★★★★
editorial assessment
96%
buyers recommend this product
A special feature of the bar is the large number of weights included: 18 weights with a total weight of 180 kilograms. They have convenient holes for gripping, as well as a rubber coating to prevent damage and silently place the projectile on the floor.
The length of the rod is 210 centimeters, the weight error is no more than 1%. The chrome plated neck is corrosion resistant and easy to clean. The set includes two Olympic spring locks that guarantee secure fixation of the discs.
Advantages:
- rich equipment;
- chrome neck;
- reliable cargo securing;
- soft coating of discs;
- comfortable grip.
Flaws:
- high price.
Body Solid will be useful for performing a wide range of exercises, both independently and in conjunction with a strength complex.
Protrain DB4024-4
4.8
★★★★★
editorial assessment
91%
buyers recommend this product
The equipment with a rubberized shaft does not slip, ensuring a reliable grip even with wet hands and comfortable performance of exercises. The weight discs are covered with soft material for safe placement on the floor.
The diameter of the neck sleeve is 30 millimeters, the length of the bar is 140 centimeters. The package includes pancakes weighing 1.25, 2.5 and 5 kg. To distinguish them, they are made in yellow, blue and red colors.
Advantages:
- non-slip grip;
- rubberized wheels;
- weight adjustment;
- spring locks;
- low price.
Flaws:
- short rod.
Protrain DB4024-4 is suitable for regular strength training at home.
Grome Fitness FRB 35-55KG
4.7
★★★★★
editorial assessment
89%
buyers recommend this product
A whole set of fixed rods in increments of 5 kg, providing a load of 35 to 55 kilograms. The neck of each is made of chrome-plated steel, which is wear-resistant, easy to clean and is not subject to corrosion. For a more secure grip, both ends have a grooved surface. The diameter of the rod is 32 millimeters. Metal weights are covered with rubber to prevent damage to the floor if dropped.
Advantages:
- comfortable to hold;
- easy to maintain;
- rubberized wheels;
- weight marking.
Flaws:
- fixed weights;
- A rack with barbells takes up a lot of space.
The Grome Fitness product is worth purchasing for use in a fitness club or gym. A universal kit for performing basic exercises.
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Which barbell to choose for exercises
The curved barbell is traditionally used for exercises that work small muscle groups, such as the biceps and triceps. These muscles require less weight. But the straight line is suitable for exercises on the chest and legs. Because the curved barbell weighs less, it allows you to select weights from 11.3 to 20.4 kg when performing exercises that target smaller muscle groups.
Also keep in mind that a curved bar is more suitable for exercises that require elbow bending. Since the hands are in a natural position. A straight bar increases wrist torque. Therefore, you must actively keep your wrists straight when they want to naturally rotate outward or inward depending on the exercise. This can lead to pain or injury in your wrists if you are not used to using a straight shaft or have poor wrist strength.
Why are there different neck lengths?
Size diversity exists primarily due to the different purposes of the models. There are training bars, Olympic and others. Each of them will have its own special parameters.
For example, a power bar will have a rigid base that is not capable of deformation; the diameter is about 30 millimeters. This model is suitable for squats, bench presses and all types of deadlifts, making it ideal for powerlifters. Olympic models have a smaller diameter, they are more flexible and are perfect for snatch-type exercises. The length of such products is about 220 centimeters, the weight is no more than 20 kilograms, and the diameter is up to 28 millimeters. Female models are somewhat smaller: length 205 cm, weight no more than 15 kg, diameter no more than 25 mm.
When looking at store offerings, you can come across a huge variety of product shapes. Is it necessary to buy specially shaped bars or can you get by with straight classics? Buying specific bars is not a mandatory step; for the first few years of training, a classic one will suffice.
You can purchase a high-quality bar at an attractive price on the Fitness Place website. Athletes are offered a huge range of solutions, so everyone can find the ideal purchase for themselves.
Which barbell to choose for your home?
The choice of rod for home use depends on your goals. For example, if you compare the likelihood of risk of injury and insufficient development of the biceps, you will agree that it is better not to take risks and choose a curved bar. Of course, you can make a drama out of a little biceps training. But, if you think that at the same time you have saved yourself from a wrist injury, then the choice of a barbell for home exercises becomes obvious. Moreover, not everyone does daily exercises to strengthen the wrist muscle group.
A wrist injury will lead to a long break from training. The biceps will lose a lot of weight. Do you need it? So choose a curved rod or include exercises to strengthen your wrists in your training program.
The best gymnastic barbells
Such models are small in size and designed for a load of up to 50 kilograms. They are designed for low-intensity exercise and are used in some types of aerobics, fitness and other health disciplines.
Reebok RSWT-16090
5
★★★★★
editorial assessment
100%
buyers recommend this product
The neck of the model has a polyurethane coating, the discs are rubber. The rod is resistant to corrosion, rapid wear and does not damage the floor. The pancakes are made in the shape of octagons and do not roll. Their maximum weight can reach 10 kilograms.
The length of the rod is 140 centimeters, the total weight of the weights in the set is 17.5 kg. Comfortable handles allow you to use them as dumbbells or weights, and the matte texture promotes a secure grip. Latch locks can be easily removed to adjust the load.
Advantages:
- durability;
- comfortable holding;
- quick fixation of pancakes;
- easy change in load;
- original shape of the discs.
Flaws:
- high price.
Reebok RSWT-16090 is suitable for both intense training and aerobics - a universal piece of equipment for regular exercise.
Original FitTools PRO 20
4.8
★★★★★
editorial assessment
92%
buyers recommend this product
The model has a collapsible design, which allows the athlete to independently select the necessary weights. The kit includes six discs of 1.25, 2.5 or 5 kg. The weight of the bar is 20 kilograms, length - 141.5 cm.
The neck is made of steel with a protective coating that prevents corrosion and rapid wear. The pancakes are secured using universal locks that are compatible with rods of various diameters.
Advantages:
- weight adjustment;
- quick fastening of pancakes;
- durability;
- comfortable grip;
- the presence of a tube for storing the neck.
Flaws:
- Locks are too easy to remove.
Original FitTools PRO is worth purchasing for body pump lovers. An excellent choice for regular training.
Harper Gym Hot Iron
4.8
★★★★★
editorial assessment
88%
buyers recommend this product
The steel shaft of this rod has a non-slip coating for a secure grip. The discs are made in orange, green and yellow colors to make it easy to distinguish between them. They have an angular shape, so the bar does not roll when placed on the floor.
The weight of the bar is 2.5 kg, length - 140 centimeters. Clothespin locks are used as fastenings for pancakes. With their help, you can securely fix weights within a few seconds.
Advantages:
- non-slip grip;
- quick installation of weights;
- rubber coating of pancakes;
- low price.
Flaws:
- large rod diameter.
The Harper Gym Hot Iron is suitable for regular aerobic exercise for both men and women.
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Starfit BB-401
4.7
★★★★★
editorial assessment
86%
buyers recommend this product
Starfit boom discs are made of composite plastic and coated with ABS. This protects them from mechanical damage and rapid wear. The package includes weights weighing 2.5 and 5 kilograms.
The total weight of the bar is 20 kg, the diameter of the bar is 26 millimeters. It is made of steel and has wide anti-slip pads for comfortable holding of the projectile. The presence of threaded locks eliminates the possibility of accidental displacement of the disks.
Advantages:
- comfortable grip;
- anti-corrosion coating;
- reliable fixation of pancakes;
- shock-resistant discs;
- low price.
Flaws:
- The length of the neck is only 120 cm.
Starfit BB-401 will be useful for women or teenagers for intense fitness classes.
conclusions
1.
Try to do all French presses only with a curved bar. If it is not there, then it is better not to do these exercises at all.
2.
It is also advisable to do arm curls (biceps) with such a bar. However, if it is not there, then a straight line will do.
3.
As an experiment, you can try stretching and swinging forward with a curved neck.
4.
For all other exercises, a curved bar is either inconvenient, or at least will not give you any advantages.
5.
The curvature of the necks varies. From weak to very strong curvature (so-called W-shaped bars). Therefore, I advise you to use bars with a medium or weak degree of curvature. Good luck!
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Features of the structure of castles
The strength and reliability of fastenings and clamps is evidence of a good rod. Locks may have different names or markings, but there are three types to choose from:
A smooth sleeve is a common and reliable method of fixation. It quickly puts on and fastens, securing the discs to the bar. Professionals choose this mounting option because of its simplicity and strength.
The nut is also a fairly reliable fastening, but requires constant twisting when changing weight.
The spring is easy to put on; to attach the plate you need to squeeze it and put it on the bar. But the mount is not strong enough; it will not provide fixation if the bar turns over. Therefore, it is recommended to use this type of lock only when working with light weights.
There are two main types of such vultures:
· EZ-shaped – has a zigzag shape. Allows you to minimize the load on your hands and forearms.
· W-shaped – has a smoother “wave” of a zigzag. More suitable for narrow-grip bench presses, as well as for working the biceps.
Parallel grip bars
Another type of bar, relevant for some specific types of bench press. It has a rectangular shape with holes for the palms. Particularly effective for working biceps and triceps.
The main advantage of such a projectile is its lattice shape. The hands are tightly fixed, the palms do not slip, which guarantees safety even with the most difficult types of bench press.
What is better for muscle growth
It is impossible to say for sure which of the projectiles pumps up the muscles more. But, given the fact that muscles grow better when they are worked out comprehensively, it is better to train by alternating bars, changing grip, arm width, position, using a variety of exercise machines. This will allow you to load each individual muscle area. Otherwise, a stop in progress becomes inevitable, that is, a plateau occurs when the muscles stop growing.
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Which barbell is better: straight or curved?
For athletes of the old school, the classic straight bar is familiar. Many of them recognize working only with him. And, indeed, using a classic barbell you can perform various exercises for all muscle groups. However, modern gyms provide athletes with a much greater variety of equipment. In particular, so-called curved barbells appeared. And for many they cause real bewilderment. What are they for and how to work with them? Let's look at these questions in more detail.
Triceps exercises
The basic exercise for developing triceps is the French press. Anyone who has done this movement at least once in their life knows that with a straight bar, your elbows inevitably go to the sides. When the trajectory of the projectile changes in this way, in addition to a significant reduction in the training effect on the target muscle, an extremely dangerous overload of the shoulder joints occurs. Most strength training enthusiasts who were injured during this exercise performed it with a straight bar.
The French press is practiced in the following variations: lying, standing and sitting. In all cases, it is advisable to use a curved bar; this will significantly improve the quality of technique and lead to increased training efficiency.
Fingerboard surface
A sculpted bar will improve weight control, but may cause blisters.
The surface of the fingerboard can be smooth, or it can be embossed. The second option improves the grip of the bar and palm and provides good weight control. In turn, this helps to follow the technique perfectly and reduces the risk of injury. However, the raised neck also has a drawback - the appearance of calluses.
A raised bar will solve the problem of an unreliable grip. Magnesia can also handle it.
If you are inclined to favor a smooth bar, special gloves or sports chalk, which is often called “chalk” in fitness rooms, can help improve your grip.
Length
Choose a length that suits your height and arm span. The optimal length is about 140-180 cm. It is important to consider the width of the room.
Which barbell should you choose for your home, in terms of length? Here you need a golden mean: a barbell that is too long is not convenient for use at home, and a barbell that is too short loses in versatility, because you simply cannot take it with a wide grip in bench presses.
The optimal length of the bar is about 140-180 cm , with the lower limit depending on your build and arm span . To get your bearings, imagine that you are doing a bench press. Open your hands in a wide grip and measure the distance between the outer edges of your palms. Then, add about 20-30 cm more on both sides (remember that the ends of the bar are the seating part for the weights). This figure should be the lower limit when choosing the width of the neck.
The distance between the outer edges of the palms will help you navigate in choosing the length of the bar
Pay attention to the length of the parts of the neck where the plates are placed . If it is too short, you will have a hard time fitting the required number of weights on it. Moreover, it will be more difficult for you to progress in gaining muscle mass, because you will not be able to hang additional small weights, which will ensure the smoothest change in working weight.
It wouldn’t hurt to measure the width of the room where you will be studying. The point here is not only the risk of getting a bill for apartment repairs. Accidentally touching a wall can result in injury and the need to repair the body.
Thickness
Thin bars give control and help you work with good weight. Thick ones are good as a complement to thin ones to improve grip strength or if a high load capacity is needed. However, special pads can easily cope with the first purpose.
As for the thickness of the neck, research will help you navigate the right choice. We have dedicated a separate article to one of them. In short, the essence of the work comes down to the fact that your working weights fall with the thickness of the bar. Moreover, in some cases by as much as 55% . This leads to a decrease in the effectiveness of training and a decrease in progress in muscle growth.
Thin bars offer the advantage of weight control
Low working weight is not the only problem with thick bars. Another one is related to poor control over the projectile. This is fraught with technical violations and, in the worst case, injury.
The advantage of thick bars is their ability to train grip strength . But an expander, horizontal bar or exercises with a dumbbell can easily cope with this task. Buying a thick bar just for these purposes seems like a dubious idea, especially since fitness stores have long had special pads that make the bar thicker and help you work on your grip strength. They cost less than a full-fledged thickened neck.
Why buy a thicker bar if you have extenders?
There is another nuance when choosing vultures. Its load capacity depends on the thickness of the bar. The thicker the bar, the more it can support. So for advanced athletes it is worth choosing a thicker option.
If we talk about numbers, a bar with a thickness of 25-30 mm ; advanced athletes should pay attention to the load capacity of a particular model and choose the thickness based on this data.
Curved handles on block trainers
Almost all exercises that are performed with a curved bar can be done in a crossover. Knowing what an EZ bar looks like, you can always choose a handle with the same or the most comfortable angle.
On the lower block, forearm curls for biceps, French presses are performed while standing or sitting. By placing a bench next to it and setting the incline you want, you can perform a French bench press.
An exercise such as downward extension of the forearms is performed on the upper block.
Taking into account the landing diameter
You need to choose a bar in such a way that it not only ideally suits the anatomy and needs of the athlete, but also structurally matches the weights. Although often the latter are selected to match the diameter of the rod.
According to this parameter there are:
- American models 25 mm;
- European rods with a diameter of 30 mm;
- 50mm Olympic bar models for heavier weights.
Beginner athletes are recommended to first purchase straight bars. And only then, if you like doing exercises with a barbell, you can buy a more advanced model with a W or EZ type. But you need to make sure that the neck diameter of the two models matches. In this case, you do not have to buy a new batch of disks.
