What Are The Different Types Of Barbells

If you’re setting up a home gym or just trying to understand the equipment at your local fitness center, knowing your barbells is key. What are the different types of barbells? This guide will break down all the common and specialty bars you might encounter, helping you choose the right tool for your goals.

At first glance, a barbell seems simple: a long metal bar you load with weight plates. But the design differences are crucial. The right bar can make an exercise feel natural, while the wrong one can limit your progress or even cause injury. Let’s look at the main categories.

Standard Barbells: Your Gym’s Workhorses

These are the bars you’ll find on most gym floors. They are versatile and built for general use. The two most common types are the Olympic barbell and the power bar.

An Olympic barbell is 7.2 feet long and weighs 45 pounds (20kg). It has rotating sleeves, which are the ends where you load the plates. This rotation reduces torque on your wrists and elbows during dynamic lifts like the snatch or clean and jerk. The knurling (the textured grip) is usually moderate.

A power bar is also 7.2 feet and 45 pounds, but it’s designed for slower, heavier lifts like squats, bench presses, and deadlifts. It has less sleeve rotation, a stiffer bar shaft, and more aggressive knurling for a secure grip. The central knurling helps keep the bar stable on your back during squats.

Best for: Olympic bars for weightlifting; power bars for powerlifting and general strength training.
Bar Diameter: Usually 28-29mm (Olympic) or 28-32mm (Power).
Weight Capacity: High-quality bars can hold 1,000 lbs or more.

Specialty Barbells for Targeted Training

Specialty bars change the grip or weight distribution to target muscles differently or work around injuries. They are fantastic for breaking plateaus and adding variety.

The EZ-Curl Bar

This is the most common specialty bar. It’s shorter and has a W-shaped bend in the middle. The angled grips place your hands in a semi-supinated position, which takes stress off your wrists and elbows during bicep curls, skull crushers, and rows. It’s a must-have for arm day.

The Trap Bar (Hex Bar)

This bar has a hexagonal shape, so you stand inside it. It allows you to deadlift with a more upright torso, placing less shear force on your lower back. It also feels more natural for many people, often letting them lift more weight than with a straight bar. Some versions have high and low handles for different training effects.

The Safety Squat Bar

This bar has a padded yoke and forward-facing handles. The weight sits slightly in front of you, which reduces strain on the shoulders and elbows. It’s excellent for those with upper body mobility issues and it really emphasizes the core and quadriceps. The cambered design can also help improve squat depth.

The Football Bar (Swiss Bar)

This is a multi-grip bar with neutral handles arrayed along its frame. It’s a shoulder-saver for pressing movements. By allowing a neutral or angled grip, it can reduce impingement pain during bench presses and overhead work. It’s incredibly versatile for upper body training.

Women’s and Beginner Barbells

These bars are designed with slightly different specifications to better suit certain users. A women’s Olympic barbell is 6.6 feet long, weighs 33 pounds (15kg), and has a 25mm diameter. The smaller diameter fits smaller hands more comfortably, making it easier to grip securely, especially in weightlifting movements.

Beginner or “training” bars are often lighter, sometimes 15, 20, or 35 pounds. They have the same dimensions as a standard bar but allow new lifters to learn form without handling the full 45-pound weight. They’re also great for technique work on complex lifts.

Choosing the Right Barbell for You

Selecting a bar depends on your primary training style, your body, and your budget. Here’s a simple step-by-step guide.

Identify Your Main Lifts: Do you focus on powerlifting, Olympic weightlifting, bodybuilding, or general fitness? Powerlifters need a stiff power bar. Weightlifters need a whip-y Olympic bar. Generalists might start with a good multipurpose Olympic bar.
Consider Your Build: If you have smaller hands or are new to lifting, a bar with a thinner shaft (like a women’s or 28mm bar) will be easier to grip. This can improve your technique and safety from the start.
Check the Knurling and Spin: Feel the knurling. For heavy pulls, aggressive is good. For versatile use, moderate is better. For Olympic lifts, test the sleeve rotation—it should be smooth.
Set a Budget: A good barbell is an investment. Cheap bars may bend, have poor spin, or the sleeves might wobble. A quality bar from a reputable brand will last a lifetime.

Barbell Care and Maintenance

Taking care of your barbell ensures it performs well and lasts for years. Neglect can lead to rust, stiff sleeves, and a degraded knurl.

Wipe it Down: After every use, wipe the bar with a dry towel to remove sweat and moisture. This is the single most important step to prevent rust.
Store it Properly: Don’t leave plates on the bar for long periods. Store the bar horizontally on a rack, not leaning against a wall, which can cause bending.
Clean Occasionally: Use a stiff brush to remove chalk and debris from the knurling. For a deeper clean, a very lightly damp cloth with mild soap can be used, but dry it thoroughly immediately.
Oil the Sleeves (if needed): Some bars require a drop of 3-in-1 oil on the sleeve/bushing interface once or twice a year. Check your manufacturer’s guidelines, as many modern bars have sealed bearings that need no maintenance.

Common Barbell Mistakes to Avoid

Even with the right bar, small errors can hold you back. Here are a few common pitfalls.

Dropping an empty or lightly loaded barbell from height can damage the bar’s sleeves and bearings. Always control the descent, especially if it’s not a bumper plate. Another mistake is using the wrong bar for the lift, like trying to do Olympic lifts with a stiff power bar—it can be hard on the joints.

Also, avoid letting the bar roll around on the floor. The collars can get dented, affecting how plates fit. Finally, don’t ignore unusual sounds. A loud “clank” or a grinding feel in the sleeve often means something is wrong and needs checking.

FAQ: Your Barbell Questions Answered

What is the most common type of barbell?

The 45-pound, 7-foot Olympic barbell is the standard in most commercial gyms. It’s the versatile choice for a wide range of exercises.

How many kinds of barbells are there?

There are dozens of specialized barbells, but the main types fall into about 6-8 categories: Olympic, Power, EZ-Curl, Trap, Safety Squat, Football, Women’s, and Technique bars.

What type of barbell is best for deadlifts?

A power bar or a deadlift bar is ideal. A deadlift bar is longer and has more “whip,” which can help you get the weight off the floor. However, a trap bar is often the best choice for minimizing lower back strain.

Can I use an Olympic bar for squats and bench?

Absolutely. A good quality Olympic bar is perfectly fine for squats, bench presses, and rows. It’s a great all-rounder if you’re only going to buy one bar.

What’s the difference between a barbell and a curl bar?

A barbell typically refers to a long, straight bar. A curl bar (or EZ-curl bar) is shorter, has angled grips, and is designed specifically for arm and some upper back exercises to reduce joint stress.

Understanding the different types of barbells empowers you to train smarter. Start with a bar that matches your primary training style, and consider adding specialty bars over time to address weak points and keep your workouts engaging. Remember, the best barbell for you is the one that helps you train effectively and safely for your goals.