Powerlifting & Different Kinds of Barbells

The sport of powerlifting involves three lifts: the squat, bench press and deadlift. Although some federations also use the strict biceps curl as an "added extra" and use an EZ bar, most powerlifting involves using a standard 20-kilogram or 44-pound, 7-foot barbell. Outside of competition, though, powerlifters use a number of other bars to help them in their training.

  1. Safety Squat Bar

    • The safety squat bar is slightly bent so the weight hangs down at around hip level rather than level with your shoulders. This means the weight swings forward slightly as you descend, which increases the load on your lower back, glutes and hamstrings at the bottom of the lift. These muscles are essential for a good squat and deadlift, so the safety squat bar is used as an assistance or supplementary exercise to specifically target these muscles. In addition, the bar has forward-facing handles and a padded yoke, which makes it easier on the shoulders than a straight bar. Many powerlifters have sore or injured shoulders from years of heavy training; the safety squat bar makes for a more comfortable squatting position.

    Thick Bar

    • For many lifters, the limiting factor in how much they can deadlift is grip strength. If you can't hold a weight, you can't deadlift it. Since lifting straps are not allowed in powerlifting competitions, most powerlifters do some form of specific grip-strengthening work. One way to challenge and strengthen your grip is to perform your deadlifts using a thick bar. A thick bar is harder to hold so your grip will be stronger when you return to lifting a standard-diameter bar. If you don't have access to a thick bar, you can get similar benefits by threading an oversized metal or plastic sleeve over your regular training bar, or using specially designed handgrips that can be removed after use.

    Cambered Bench Press Bar

    • When you bench press, your range of movement is limited by the size of your chest. As you lower the bar, it cannot descend any further than the highest point of your rib cage. Increasing the range of motion is one way to make an exercise more demanding and therefore more productive; the cambered bench press bar does exactly that. Because of the way the bar is bent, it is possible to lower your hands below the level of your chest. This will increase your off-the-chest strength -- the point where many bench presses are won or lost. The cambered bar can be hard on the shoulders, though, so use with caution if you have a history of shoulder problems.

    Trap Bar

    • Also known as a hex bar, trap bars allow for a sort of squat/deadlift hybrid exercise to be performed. As powerlifters tend to perform a lot of regular squats and deadlifts, the trap bar is a good exercise alternative that will still provide an effective training stimulus but allow for some workout variety during off-season training. The trap bar is also easier on the lower back than the deadlift so makes for a good alternative if your lower back is sore or fatigued.