The barbell is perhaps the most ubiquitous tool in all of strength training. With numerous variations in size and shape, the barbell is one of the most versatile and effective pieces of equipment for building muscular size and strength. By understanding what barbells are, you will be better able to take advantage of them in your strength-training program.
Origins
The barbell's name dates back to Tudor England, when church bell clappers were used as hand weights. The removal of the clappers silenced the bells, rendering them "dumb bells," yielding a name that has since been used to describe most single-hand weights. When the handle was extended in the 19th century to allow both hands to be used, the word bar was added to indicate the longer handle. While early barbells were weighted with solid iron or shot-filled orbs, in the early 20th century, companies including the York Barbell Company began making plate-loaded, adjustable barbells, a design still in use today.
Variations
The two most common barbell variations are plate-loaded and fixed. Fixed barbells tend to be used in fitness centers, which have room for multiple barbells, Plate-loaded barbells allow the user to change the weight and are common in both home and commercial gyms. The bar can be straight, or bent for specific exercises like curls and triceps extensions. An Olympic barbell used in weightlifting and powerlifting competition is standardized at 45 pounds empty with a length of 7 feet.
Uses
Due to their long handles, barbells are used primarily for bilateral exercises, which call for the use of both the left and right side of the body at the same time. Upper body barbell exercises include the bench press, overhead press, biceps curl and bent-over row. To train the lower body, the barbell can be held in the hand, as in the deadlift, or placed across the shoulders for squats, lunges and step-ups.
Barbells Versus Machines
The American Council on Exercise points out that barbells hold some significant advantages over other strength training implements such as machines. Barbells require the user to stabilize the weight themselves, allowing a greater strength gain. A single adjustable barbell offers countless exercise options while taking up minimal space. Machines tend to be large and costly, with each machine only accommodating a few exercises. However, machines are safer for novice users, who are at higher risk of dropping a barbell.
References
- "Essentials of Strength Training and Conditioning, 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals"; American Council on Exercise; 2010
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