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How Much Does that Bar Weigh?
International Weightlifting Federation weight of a men's bar is 44.1 lbs (20
kg). Your bar probably doesn't weigh this. Many home Olympic weight sets use bars that
weigh between 30 to 45 pounds. For example, the bar in one of the TSA weight sets sold by Sports
Authority and others weighs about 35 lbs (15kg). Even the bars at your gym may
not be the standard 44.1 lbs. For that matter, your gym may even have bars that
different weights, especially if they acquired them at different times. This is
not really a problem, as long as you are aware of it. The
best way to find out of course is to actually weigh the bar.
Also note, weight plates can
vary by a pound or so. Try to use the exact same weights plates from one workout
to the next if possible. While this easier to do at home, it can be difficult at
a gym, so at the gym try to use the
same brand and style when possible.
And while on the subject of measurements, the official
International Weightlifting Federation diameter of plates is 450 mm (17.72
inches). Many home gym weight plates are much smaller in diameter. This can make
a huge difference when deadlifting since it lowers the bar to the ground. And a
single inch lower in starting height can easily feel like adding 30 to 40 pounds
to a 300 pound deadlift. Again, if you're just training for strength, this can
be a good thing as it increases range of motion on your lift. Just be
aware of the difference when comparing to others.
This is also one of the reasons people like using the
trap bar: (also called a Hex Bar) to do so called "deadlifts." The handles provide a higher
starting height that can easily add 60 to 80 pounds to their lift. The trap bar also moves
the center gravity from in from of your ankles to over your heels, which also makes it
easier to lift. Moving the center of gravity to over the heels reduces the
core strength needed to do the lift, making it more of leg exercise and less of
a core exercise. People forget that the deadlift is really a core exercise
posing a leg a exercise. To do it properly requires a strong back, shoulders, and abdominals. Doing
them on a trap bar changes it into more of a leg exercise, therefore, you really
shouldn't call it a deadlift when done on a trap bar. Not that doing it on a
trap bar is a bad
exercise, it's just not a deadlift and won't give you the same benefits that a
deadlift will. If you buy a trap bar, make sure it has handles two sets of
handles: One set
raised and the other set at bar height. This will allow you to do a wider range of exercises
than a bar with just the high handles. The weights of trap bars generally vary from about 45 to 60 pounds.
|Trying to figure out what plates to load on the Bar?
Check out the free online Barbell Calculator