Does a straight or curved barbell allow you to develop your muscles more?

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.

Which neck is best to buy for your home?

The optimal choice for home is a bar 180-200 cm (depending on the width of the user’s shoulders). It will allow you to correctly perform exercises on both the upper and lower body, will not take up too much space, and will not let you get used to the oversized “olympics” that are used in almost all gyms and competitions.

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What you need for home workouts

Experts say that in order to achieve a beautiful, sculpted body, it is not at all necessary to visit a sports club with modern equipment. There is a wealth of information and workout programs available online tailored to your gender, age, weight and fitness level.

To train at home, you need to purchase simple equipment that will not take up much space. In addition, its price is considered affordable for everyone. You can easily perform exercises with a bar at home , with dumbbells, with weights.

The number of workouts depends on how quickly you want to get results. However, experts note that daily heavy physical activity will not bring the desired effect, since muscles need approximately 24-36 hours to recover.

Important! It is believed that if you take a break after an active workout the next day, your body is still in a training state, but at the same time, all muscle fibers are being restored.

In addition, perhaps in the first week you will have the desire and increased activity for daily exercise, but after this time, you will feel tired, weak, drowsy and lack of desire and energy.

Diameter (thickness)

The diameter of the bar for an amateur barbell is 25 mm, for an Olympic barbell – 28 mm, for powerlifting – 29 mm.

The diameter of the bar (seat) for dumbbells in Europe and Russia is 30 mm, the American standard is 25 mm (for amateurs). The diameter of the seat of the bar of Olympic dumbbells is 50 mm.

Important: when purchasing a barbell and collapsible dumbbells, you should choose discs that are suitable for both equipment. To do this, you need to pay attention to the diameter of the barbells and dumbbells - it must be the same size. It should also be taken into account that the seat diameter of the pancakes is 1 mm larger than the diameter of the neck.

Useful tips

1. The load on the biceps directly depends on the degree of curvature of the bar: the more the bar is curved, the higher the load.

You don't need to throw your arms too high up. In other words, the bar should not rise to shoulder level, since towards the top point of the amplitude the load will begin to decrease, which will negatively affect the efficiency of the entire exercise. In this case, the hands at the top of the movement are always in front of the elbows.

There is no need to move your elbows back when lifting the weight and forward when lowering. It is enough to move your elbows 5 cm while lifting the barbell, and then return them to their original position.

Why does my back hurt?

The main mistake when performing biceps curls is using an overly heavy barbell. The biceps muscles simply do not have enough strength to lift the weight, and the load is transferred to muscles that should not be involved in the exercise at all. The result is chronic pain in the elbow joints and lower back.

The second mistake is constantly turning your head in an attempt to control the technique of performing the exercise in the mirror. However, since biceps curls involve the muscles of the shoulder girdle and neck, turning the head under load can cause unpleasant pain in the neck and even displacement of the vertebrae. Your gaze should always be directed straight ahead.

Bicep curls for girls

Girls, before moving on to performing biceps curls with a barbell or dumbbells, are recommended to first learn to feel the biceps muscles. Unfortunately, it is really difficult for most women to learn to consciously engage the biceps muscles in the work, which leads to fundamentally incorrect performance of both this exercise and many others.

In order to learn to feel the biceps, you can use either pull-ups on the bar with a reverse grip (palm facing the ceiling), or perform concentrated dumbbell raises on a biceps bench (the elbow and shoulder are fixed, which allows you to concentrate specifically on the work of the biceps) . In total, you need 4-5 sets of 15-20 repetitions with average weight.

The key point when performing standing biceps curls is correct posture with a perfectly vertical body position. The chest should be slightly forward, the abs tense, the shoulder blades pulled together, the shoulders down. The weight when performing this exercise should be medium, otherwise control over the technique is reduced and the risk of injury increases.

Options and technique

I already said that the T-bar row can be performed with a variety of grips. Its width will determine which area of ​​the back we use. You can also change the angle of inclination. The smaller it is, the more the load is shifted to the upper back. And of course, the option with a regular neck, when there is no T-shaped one. All of these can be classified as variations of the same exercise.

T-bar row in the simulator

The simulator for this deadlift is a frame. On which two platforms are welded, where the athlete stands with his feet. And also the vulture. One edge of it is fixed on a special movable hinge. A handle is welded to the other. Which gives the neck that same shape, in the form of the letter “T”. In more modern versions, two more handles are welded to the handle for a parallel grip. Before we talk about the execution technique, let's finally understand the grip variations.

• Narrow (parallel grip). Thanks to this placement of the hands, we can perform this exercise more comfortably. The entire load will be directed to the lower sections of the lats. We can get the maximum benefit from this grip when the body is in a horizontal position (90° tilt). This will prevent us from connecting the shoulders, trapezius and rhomboids to the movement. That is, all movement will occur due to the back muscles.
• Wide grip (pronated). This grip is used more by beginners in order to exclude the biceps from the exercise. For this, a tilt angle of 45° is used. This will make the exercise more basic. The load will shift from the bottom of the lats to the top. And the rhomboid muscles and the middle part of the trapezius will begin to actively engage.
• Reverse grip (supinated). That is, when we grab the handle, our palms will look up. You can use either a wide or narrow hand position. The activation of muscles will be the same as with the previous options. But holding the handle will be more comfortable. Of course, this will have to be paid for by the strong inclusion of biceps in the work. Therefore, this placement of hands is also not suitable for beginners.

Initial position:

• Place the required number of disks on one of the edges.
• Stand on the platform with your feet so that the bar is between your legs.
• Grab the handle with your preferred grip.
• Now, in order to take a more stable position, we bend our legs. And leans back a little. That is, the weight of our body should shift from our toes to our heels.
• Straighten your back. We make a slight deflection in the lower back.
• The gaze is directed forward.

Personally, I prefer to perform this exercise with a parallel grip.

Performance:

• As you exhale, we begin to pull the barbell to the lower abdomen. We try to perform the movement by contracting the latissimus muscles, rather than bending the arms.
• At the top point we take a short pause. This will allow your back muscles to contract as much as possible.
• Afterwards, as you exhale, we return to the starting position.

T-barbell row

We can say that this is the very first version of this exercise. When there was no T-pull machine yet, athletes used a regular bar. To do this, one edge was rested against some corner (now there is a special stop for this). We took the V-shaped handle from the block. I usually use this one for LOWER BLOCK PULLING. And in principle we get the same t-traction, only without a simulator. If you want to increase the range of motion, you can place barbell discs under your feet. This option will allow those people whose gyms do not have special exercise equipment to perform bent-over t-rows. Yes, it will be more energy-consuming. Bring the bar, find the right handle. Then move and visit a certain number of pancakes. But many people like this exercise better. Since some of the simulators are not conveniently designed. In order for you to decide which option to do, you will need to try each of them.

Initial position:

• We secured one end of the rod by resting it against the wall.
• On the other we hang the required number of pancakes.
• We take the handle and place it on the thin edge of the bar, as close as possible to the discs.
• We place our feet on the floor or on weight plates and bend them at the knee joint.
• Lean back a little to transfer the weight to your heels for a more stable position.
• We lean forward until our body becomes parallel to the floor. The back is straight, there is a slight arch in the lower back.
• The gaze is directed forward.

Additional necks

Other types are used less frequently in functional training, but sometimes they are also used. For example, a powerlifting bar. Outwardly, it is very similar to the Olympic one (only the diameter is 1-2 mm larger), but the main difference cannot be determined by eye. Since it is intended to work with maximum weight (up to 500–600 kg), the bar must have high rigidity and practically no spring to avoid injury to the athlete.

Curved bars are ideal for curls and curls, especially French presses and curls. Thanks to the Z‒shaped bend, they relieve stress from the wrist. There is also a T-bar with weight only at one end of the bar for working the back muscles, a hexagonal ladder bar that allows you to distribute the load around the circumference of the body, a square Samson, etc.

Form

Not so long ago, exclusively straight bars were used, since manufacturers did not attach decisive importance to the shape. The first thing they decided to change was the length of the barbell, since many athletes needed compact equipment for training in cramped conditions. Today, straight bars are available in a wide variety of lengths, designed for use in combination with separate stands.

The EZ-shaped barbell is in quite high demand. This shape makes it easy to perform bending movements by placing your arms in a natural position. During training with such a projectile, the wrists are in the anatomically correct position.

The W-shaped barbell is a modified version of the previous solution. This design is distinguished by an impressive bend, which opens up wide possibilities for holding the projectile with various grips. Numerous athletes note an increase in natural performance during training with bars of this shape.

Weight

The weight of the bar depends on its length and diameter, as well as the density of the steel. A stronger bar has more weight and greater load capacity. The weight of the bar is also an additional burden for the athlete. The weight of the bar for an amateur barbell is 10-20 kg, for an Olympic barbell (powerlifting) - 20 kg, for a squat bar - 30 kg.

Important: the barbell for home training must have sufficient rigidity and not spring back when lifting heavy weights.

Fastenings

The locks deserve special attention when choosing a neck.
Currently, several types of fasteners are common for fixation: a nut, a smooth sleeve and a spring. With nuts everything is very clear. All you have to do is put on the pancake and tighten the lock. The only inconvenience is the need to twist and screw the mount if you need to change the weight.

Spring locks are much easier to handle. If it is necessary to fix the plates, they are simply slightly squeezed, the weight is applied, and then released. However, such a fastening is not capable of withstanding a significant load for a long time when moving the rod to a vertical position.

If we talk about locks in the form of a smooth sleeve, the latter are instantly put on the bar, are easily fixed and help secure the plates firmly. Stoppers in the form of bolts or spring latches can be used here as additional reinforcing elements. Such solutions are often resorted to when it is necessary to ensure safety during the organization of serious competitions.

We live in times of a frantic pace of life, most of us cannot afford to workout in the gym, and often it’s not even a matter of money, but the availability of free time, or rather, the lack thereof. But there is a way out! You just need to organize the training process at home, for this you need to buy a barbell

with pancakes. This article is about how to choose and buy the right barbell assembly - bar and discs (plates) for your home. The barbell is the main equipment for weight training. With the help of a barbell, absolutely all muscle groups are trained, from the upper deltoids to the calf muscles. This projectile is difficult to overestimate. The barbell is indispensable for gaining muscle mass and increasing the strength and endurance of the body. The barbell is all possible presses: lying, standing, sitting, deadlift, squat. It is impossible to gain muscle mass, build muscle, or develop endurance to the fullest without using a barbell. Therefore, the choice of barbell should be approached with great responsibility.

HOW TO CHOOSE A BAR FOR A BAR?

The barbell is a universal tool for working on the body. But you need to choose it wisely: to make it convenient. Let's start with the categories of barbells.

• Men's barbells. The weight of the neck is from 20 kilograms, length – 220 cm, diameter – 28-29 mm.
• Women's barbells. Weight – 15 kg, neck length – 2 meters, diameter – 25-26 mm.
• Teenage barbells. Weight – 10 kg, neck length – up to 1.7 m, diameter – about 25 mm.

This division is not official; there are no basic standards. In fact, the bar size can be any size, it all depends on your training style.

TYPES OF NEEDLES

• Power. Rigid, not subject to deformation. Necessary for bench press, all types of deadlifts, squats. Diameter increased to 30 mm. Designed for maximum weight. It is more convenient to do powerlifting with them; for CrossFit they are a little long.
• Olympic. Smaller diameter than power ones. Maintains movement dynamics and is more flexible. Ideal for snatch exercises (CrossFit). Straight, up to 2.2 m long. Weight does not exceed 20 kg, and diameter – 28 mm. Allows you to work with a wide grip and lift quite a lot of weight. Women's Olympic barbells are shorter than men's - 205 cm, weigh 15 kg, diameter 25 mm.
• Training. It is convenient to use in combined training, but it is better not to use it for heavy weights. Training bars are manufactured in two types - 1.2 and 1.8 m. There are two standards: Euro and American. The diameter is 30.5 mm and 25.4 mm, respectively.
• EZ bars. A specially shaped bar designed specifically for training biceps and triceps. Length - 120-150 cm. Diameter 25-30 mm.
• W-necks. Also a barbell exclusively for hands, but the grip conditions are even more comfortable.
• Bars for dumbbells. Designed for stacking dumbbells, available in 2 versions: 30 and 40 cm. Diameters - 25-30 mm.

DO YOU NEED A PROTECTIVE COATING?

The rod panel can be protected with a spray coating. If the steel is not coated, there is a risk of rapid oxidation. coated with black oxide retain their original appearance longer, but this coating tends to wear off.

Zinc coating is an excellent prevention against moisture. True, such shells look a little dull.

Chrome plating – aesthetic appearance and good protective properties. But such vultures are more expensive.

NECK LOCKS

• Clamps
• Spring mechanism
• Vader Nut (Kettler)

Classic locks are quite durable and easy to put on and take off. The clamps are more fragile, but they are even easier to use - they are put on the bar very quickly. It takes a long time to screw the nut, but this is the most reliable option of the three.

MAXIMUM LOAD OF THE BAR

Standard universal bars will not support more than 70 kg. There are some models with a “loading capacity” of up to 150 kilograms, but the real figure is up to 100 kg. Then there is a risk of deformation.

A diameter of 30 cm allows us to talk about a load of up to 200 - 220 kg, but remember that you can damage the projectile when working in dynamics.

Equipment

To perform the exercise you will need a curved bar and barbell discs. A curved bar differs from a straight bar in that it allows for greater load on the biceps, and this has a positive effect on their development. Additional equipment may require gloves. They strengthen your grip and also create good grip for your hands on the surface of the bar.

1. The load on the biceps directly depends on the degree of curvature of the bar: the more the bar is curved, the higher the load.
2. You don't need to throw your arms too high up. In other words, the bar should not rise to shoulder level, since towards the top point of the amplitude the load will begin to decrease, which will negatively affect the efficiency of the entire exercise. In this case, the hands at the top of the movement are always in front of the elbows.
3. There is no need to move your elbows back when lifting the weight and forward when lowering. It is enough to move your elbows 5 cm while lifting the barbell, and then return them to their original position.
4. There is no need to swing your whole body, since the bar rises not by inertia, but due to muscle strength.
5. At the bottom, the arms are fully extended so that the biceps can fully stretch under the load. This movement greatly improves the amplitude and efficiency of the exercise.
6. It is important to keep your shoulders and back straight. The chest is straightened and the shoulders are pulled back slightly so that the posture always remains level.

Anyone who hasn't wondered about choosing a bar hasn't been to the gym. Straight, EZ-shaped, W-shaped - any self-respecting fitness center has a full arsenal of tools for torturing muscle fibers. All that remains is to find out which one will give you the maximum advantage when performing classic exercises. As always, there is no clear answer to this question. Which barbell to choose is a matter of physiology and personal preference.

Safety and quality

For safety reasons, any neck must be smooth and free from chips, roughness and other damage. Also, it should not deform after applying the maximum permissible load (each manufacturer and each type has its own). Competition bars also require that the bar remain intact after being dropped from a height of 1.6 meters.

The bar is subjected to serious loads and is a rather traumatic projectile, so it is especially important that high-quality steel is used in its manufacture. A counterfeit bar can bend or even break with a load of only 100-120 kg.

In addition, you need to remember about the rules for using equipment for functional training. For example, you should not leave the assembled barbell for a long time (several hours): this will shorten the service life of the bar.

Order bars made of high-quality Ural steel and other sports equipment from the manufacturer IRON KING on the website or by calling 24/7 8 (351) 700-71-25.