Bars are common tools that many people use to develop strength, stability and balance. They are easier to control and learn to use than dumbbells or other types of free weights because of their balance. The barbell and weighted bar are two common tools that you can use to train. A corebar resembles a barbell with a weight plate at one end only. it requires more skill to use and is ideal to train movement on each side of your body.
Barbells
Barbells have two evenly balanced sides. The weight plates on adjustable barbells can be changed and require a safety lock to keep them from falling off. Non-adjustable barbells have a set number of weights welded onto the bar and these cannot be changed. You can perform various exercises with either type of barbell, such as Olympics powerlifts, standing shoulder presses and squats. However, one side of your body may compensate for the weaker side when you lift bars. Therefore, you should combine barbell training with dumbbell or kettlebell training to get your body better balance, physical therapist Gray Cook suggests in "Athletic Body in Balance."
Weighted Bars
A weighted bar is a three- to four-foot long metal bar that has a rubber or foam coating. The protective coating minimizes damage to the bar and to the user. The bars come in weights that range from 5 to 25 pounds, and you can perform similar exercises as you would using a barbell. They are also useful during the warm-up you do before you exercise.
Corebars
Corebars resemble a barbell with a weight plate on one side. You can use this type of bar to train rotational movements that can not be easily performed with a traditional barbell. Since you usually train one movement pattern one one side of your body at a time, you may discover that one side of your body is stronger and more coordinated than the other. Perform two extra sets on the weaker side each training session until your sides feel balanced, suggests fitness professional Juan Carlos Santana, author of "Essence of Program Design."
Warning
Make sure the safety lock on an adjustable barbell is fixed securely before using the barbell. Otherwise, the weight plate could slip or go out of balance, causing you to lose your balance, fall and hurt yourself.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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