In powerlifting, there are 3 different types of “barbells”. Here meaning at least seven feet in length, with collars that are set on bearings so that they may spin to maintain balance as you lift them. The 3 main types of barbells include:
- The deadlift bar: a 20kg bar, 7.5 feet long, 27 mm in diameter. Identified by the sharper knurling and no center knurling. The thinness of the bar allows for “bar whip” which means that you can generate slack in the bar before picking it up, effectively shortening your range of motion. There is also no center knurling on the bar, so it is not ideal for squats. The bar being thinner means it is much easier to warp, so Olympic movements are discouraged, unless you dislike your gym owner.
- The squat bar: a 25kg bar, 7.8 feet long, 32 mm in diameter. A squat bar can be identified by a much longer center knurling or knurling throughout the bar. It’s thicker to prevent as much whip from occurring as possible, as any extra movement of the bar can destabilize the lifter and make it much more difficult to move the bar. It is not uncommon to see people deadlift with the squat bar because the “stiffer” bar makes the lift more difficult.
- The power bar: The standard 20kg barbell you’ll find in most gyms is 7 feet long, and 29 mm in diameter. This bar can efficiently accomplish any of the three main lifts, with standard Olympic rings to and a center knurling section to make it easier to hold on your back.
To start, there’s functionally no difference in power bars. They all hold the same amount of weight and will do the same job at the end of the day. However, finding the bar that best suits your lifting style and personal preferences is a different story. There are a few things I look for in a bar.
- Knurling grade: I prefer a softer knurling, at least on bench and deadlift. Some people prefer sharper because they feel more confident in their grip, but if the bar feels like a cheese grater in my hands, I find it distracting. Soft or sharp knurling can be identified by running your hands over it, the more your hand drags, the sharper the bar. Cerakote finishes and old Texas bars are some of my favorites to lift with for that reason.
- Bearing condition: this is simple to check, walk up to any bar and spin the collar. If it slides smoothly, it’s a good bar. If it is stiff, and doesn’t cycle at least once, don’t use it. Bearings in the collar are specifically designed to roll in the direction of force, allowing for the load to feel more consistent while you’re lifting. This is especially important in Olympic lifting, but it can affect your ability to move a weight and may even lead to injury.
- X Factor: Maybe the bar is your favorite color. Maybe you set a PR on the bar. Maybe you just saw someone lift 600 lbs. on it and you want to absorb whatever residual testosterone and superhuman strength the bar still has on it from the dead skin and sweat. Whatever it is, finding your ritual and having control over every possible variable you can ultimately leads to more success.
- Bar warp: Over time, bars, especially in commercial and CrossFit gyms get dropped on pins and clumsy 135 lbs. cleans enough that the bar is permanently bent out of shape. Even a slight bend in the bar can create a catastrophic failure. Whether one side of the bar comes up sooner than the other, or the bearings roll unpredictably at the wrong time, it can be distracting and dangerous. An easy way to test the bar is to set a bar in the rack with no weight on it, if the bar rolls to one side with no external forces on it, it is likely warped and shouldn’t be used for anything other than rack pulls. Conscious gym owners will also tape their warped bars, usually in red, so that you know that bar is unsafe for competition lifts.
Like a baseball player finding their perfect bat, finding your bar becomes part of the ceremony of each lift you’re performing. Whether you’re buying one for a new home gym, or just joined a new gym, a feeling of familiarity is important. It becomes part of the series of switches that you flip in your head when you start the training day and having a connection to the bar.
