Strength disciplines - bodybuilding, powerlifting, weightlifting - are based on basic exercises, one of which is squats with a barbell. The use of this element in training programs allows athletes to increase muscle mass and develop strength.
The classic exercise technique involves placing the barbell on the trapezius muscle and rear deltoids. In this case, a prerequisite is to support the bar with your hands. But there are cases when an athlete cannot fix the apparatus on the upper back, for example, with shoulder injuries. For such situations, the famous athlete Frederick Hatfield developed a specialized bar.
Frederick K. Hatfield - who is he?
Frederick Hatvild can be called an outstanding person in the sports field, because his contribution to powerlifting is truly high. Firstly, he is the author of a book for powerlifters, “A Comprehensive Guide to Strength Development,” and secondly, over the years of his scientific activity, this man has become a doctor of science and a leading expert in strength sports. He also has his own achievements in powerlifting. At the age of forty-five, he squatted a barbell weighing 460 kilograms. By the way, in addition to powerlifting, the athlete was professionally involved in weightlifting. He also became the inventor of the squat bar.
Frederick K. Hatfield
How to choose a barbell for your home?
A barbell is a serious, durable, and quite expensive thing. This projectile is ideally purchased once and for life - so you shouldn’t rush into choosing, it’s better to familiarize yourself with all the nuances and options in advance.
Vulture
The basis of the rod is a metal rod with fastenings for disks, the so-called. "pancakes". Vultures vary in weight and size characteristics, shape, and material.
Types of necks
There are these types of vultures :
- Regular straight.
- EZ-shaped - used for training the upper body, has slight bends for anatomical placement of the arms.
- W-shaped - designed specifically for biceps exercises, allows for several grip options when bending your arms while standing.
- Parallel grip - a small frame with disks on the sides. Used for specific arm exercises - for example, French press.
- Trap. Large neck with handles on the sides. Useful for some deadlift variations.
- T-bar is a barbell with weight on only one side, the opposite end resting against a fixed support or hinged in a special rack. Used for bent over rows.
The main requirement for a home barbell is versatility. Therefore, the choice should be made in favor of a classic straight bar , which allows you to perform maximum exercises. If you really want something like that, it’s better to buy a universal straight bar and complement it, for example, with a parallel grip bar DFC OB47-Z for isolated triceps work or a W-bar DFC RB47G-30 for biceps.
Thickness
The necks vary in seat diameter. There are three standards: 25 mm, 30 mm and 50 mm (Olympic standard). Some manufacturers may indicate a diameter 1 mm larger - 26 and 31. These are the same standards, the difference in numbers is caused by different options for converting inches to the metric system.
The lifting capacity of the bar directly depends on - 25 mm bars are designed to lift 100-120 kg, 30 mm bars - up to 150 kg, and Olympic bars - more than 300. Therefore, you should focus on your working weights, because the thicker the bar, the more expensive. If you already have dumbbells, it is better to purchase a barbell with the same diameter so as not to buy extra weights.
Thick Olympic bars usually have bushings or bearings that allow the discs to rotate freely around an axis so as not to injure the athlete's wrists. The sliding bushing system is simpler and cheaper, but the bearings are much more reliable and durable.
The Benefits of Hetfield Squats
Hetfield came up with his bar for safe squats and the method of performing them because of an injury he received, as a result of which he could not perform a classic squat. “Doctor Squat,” as he was called in powerlifting circles, still managed to invent a bar that took the load off the shoulders and distributed it to the entire musculoskeletal system. Later, squats with a safe bar were called “Hatfield squats.”
In addition to safety when performing this type of squats, it has other advantages:
- Due to the design of the bar, the load falls more on the quadriceps.
- When performing the exercise, the athlete’s hands remain free, which allows him to securely fix (hold) the position.
- Ease of performing a squat with a Hetfield bar.
Hatfield Squat Bar ST 2416 (Safety Squat Bar) 2.2 m
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Hatfield Squat Technique
- Having placed the bar on your shoulders, you should take the starting position, standing at arm's length from the power rack and placing your feet shoulder-width apart or wider.
- The exercise begins with a downward movement. It runs smoothly without jerking. The lowest point of the amplitude will be reached at a right angle in the knees.
- Leaning in any direction should be avoided.
- You can't move your hips back.
- From the lowest point of the amplitude, as you exhale, you must return to the starting position.
As for the disadvantages, the design does not have many disadvantages. These include the large weight of the projectile - 40 kilograms, which makes it impossible for some women, beginners and young athletes to perform squats.
And also read: Front squats: technique and variations → Lunges or squats - which is better for developing legs? Crossover squats: technique → Squats with narrow leg stance →
Benefits of a safety bar
The quadriceps are the largest muscles of the lower extremities. Therefore, their development directly affects the athlete’s ability to squat. The bar, designed by Hatfield, allows you to isolate the quadriceps muscles and increase the explosive power of the legs. Let's look at other advantages of this projectile:
- Freedom for your hands. In classic squats, when using large weights, the athlete involuntarily begins to “round” his back, which often leads to displacement of the intervertebral discs and injury. Using the Hatfield bar for power squats, the athlete is able to hold onto the racks with his hands and thereby maintain a vertical back position while performing.
- More weight. The Hatfield projectile allows for increased weight loads. When passing the “difficult point” of the lift, the athlete helps himself with his hands, leaning on the racks. Of course, in competitions no one will be allowed to hold on to the supports, but as a training exercise, such squats have a positive effect on progress.
- Ease of use. The Hatfield neck is equipped with a soft cushion that eliminates neck discomfort and skin chafing. In addition, the athlete will not have to twist or strain his wrists, elbows and shoulders. A powerlifter can use free hands to “adjust” the body to the apparatus and improve the technique of the exercise.
- Practicality. An “empty” Hatfield bar weighs 40 kg. It can be used in rehabilitation training. For example, if you have damaged knees or sprained legs, light squats with light weights are recommended. The equipment is also great for finishing a hard workout, when the athlete has practically no strength. In such a situation, the athlete can safely squat and hold the racks with their hands to maintain balance.
- Safety. Hatfield states that 75% of squat-related injuries occur when the athlete is moving away from the rack and when putting the machine back on the rack. By using a safety bar, a powerlifter does not have to take extra steps with a load on their shoulders, thereby increasing the risk of knee injury. The exercise is performed almost close to the power frame.
The advantages of the Hatfield bar also include the position of the plates. The projectile is designed so that the center of gravity is not in line with the shoulders, but slightly lower. This allows you to reduce the dangerous load on the shoulder girdle.
