The barbell is a common weightlifting tool for strengthening and toning various muscle groups. Although the Olympic barbell is one of the most common barbell designs found in gyms and health clubs, the standard barbell is a shorter, lighter bar generally used in at-home gyms.
Barbell Dimensions
According to the Iron Workout website, standard barbells range between 4 and 7 feet long, with a 1-inch diameter for loading weights. Two grip marks 910 mm apart allow for the barbell to be held with the hands shoulder-width apart. Olympic barbells are 7 feet in length and are thicker and sturdier to allow weights up to 800 lbs.
Average Bar Weight
Standard barbells can weigh anywhere from 5 to 20 lbs. depending on their material and design. Olympic barbells are rated at a weight of 45 lbs, allowing for some exercises to be performed with only the weight of the bar, without added weight. Both standard and Olympic barbells have designated areas at the outer ends of the bar that are used for loading weights. Once weights are loaded, they are generally secured with the help of weight clamps that prevent the weight from sliding as you exercise.
Using Standard Barbell
Three common exercises for the standard barbell are the bench press, preacher curl and squat exercises, all of which require loaded weight. To load weight onto a standard barbell, slide individual weight plates onto the bar by guiding the hole of each weight onto the bar. Ensure that you've loaded an even amount of weight on both sides before placing weight clamps next to the final weight on both ends. Always enlist a spotter to help you in case you have added too much weight, or find yourself incapable of completing a repetition.
Alternative Barbells
The EZ-curl, thick barbell and triceps bar are variations on the standard barbell that allow for isolation exercises that target specific muscle groups. The EZ-curl is an M-shaped barbell traditionally used for standing bicep curls, while the thick barbell has a diameter of 2 to 3 inches, allowing it to strengthen the hands, wrists and forearms with grip exercises. The tricep barbell is a unique design that allows you to adopt a parallel grip so that your hands are placed one atop the other, allowing for weighted tricep presses.
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