3/2/2024 0 Comments Olympic weight converterGetting into your garage or basement gym and getting good at pressing, pulling, deadlifting, and squatting will net you much more significant results and strength than virtually any other option. In addition to that, powerlifting movements provide a much broader foundation of strength and fitness than Olympic lifts do. Sure, there are those of you out there with the proper training and experience. This allows them to dial in their form precisely so that they reduce the risk of injury and can lift more weight safely when they move to using a loaded barbell.įor this reason, Olympic (and CrossFit style) lifting is not recommended for most home gym owners. So much so that many professional Olympic lifters spend the first several years of their lifting careers using unloaded PVC pipe instead of a barbell. They require a good deal of coaching to do them safely. Olympic weightlifting movements (and by default, many CrossFit workouts) are highly technical. Why a Power Bar is the Best Choice for Most Garage and Basement Gym Owners. They also add significantly to the price of the barbell. They allow much freer spin than bushings. Bearings for sleeve spin. Because of the explosive nature of Olympic weightlifting, it’s desirable to have the bar sleeves spin effortlessly.If you aren’t competing, the actual distance between the rings doesn’t matter. If you are competing, you’ll want your bar to match this, so the bars you use in competition will match. Knurl rings 36″ apart. This is a standardized measurement determined by the IWF ( International Weightlifting Federation).For this reason, most Olympic weightlifting bars have no center knurl. No center knurl. Because the bar will rest on and move across the chest during the clean and jerk, a center knurl tends to cause discomfort and chafing.This reduces the overall grip of the bar and is a trade-off. More passive knurling. Because Olympic lifting requires fast, aggressive movements, a less aggressive knurl allows the bar to move in your hand without taking a layer of skin off with it.28mm shaft diameter. This smaller diameter adds whip to the bar.For a full explanation of bar whip, see my article here. Most home gym owners will never notice the whip of their bar. High “whip.” Whip can help an expert lifter lift more weight by using the bar’s flex to aid in the initial pull and momentum of the lift.The features you’ll find on an Olympic weightlifting bar are: The features of an Olympic weightlifting bar are designed to aid in those two Olympic weightlifting events. Those movements are the snatch and the clean and jerk. Key Features of an Olympic Weightlifting BarĪn Olympic weightlifting bar is designed for the basic movements involved in Olympic weightlifting. Since powerlifting doesn’t involve overly explosive movements, a moderate bar spin works great, and bearings aren’t needed. That prevents the weights from spinning the bar in your hand and causing you to lose your grip. It’s critical in any type of lifting that the sleeve rotates freely. Bushings for sleeve spin. Bushings will allow the bar sleeves to spin freely, but not nearly as much as the bearings found in Olympic bars.Unless you are competing, the distance between the rings won’t matter to you at all. Knurl rings are smooth rings that appear within the knurling on either side of a barbell and help to align your grip. Knurl rings are 32″ apart. This is a standardized distance determined by the IPF ( International Powerlifting Federation).The knurl will grab onto your back where the bar sits and help prevent it from slipping or moving around. Center knurl. Having a section of knurling at the center of the bar allows for both bar alignment and bar stability/grip when doing squats.Just how aggressive will depend on the bar you buy, but on the whole, powerlifting movements require more grip from the bar and the aggressive knurl on power bars helps with this. More aggressive knurling ( see my complete guide on barbell knurl here).This larger diameter adds to the bar’s stiffness and makes it easier to grip in some cases. 29mm or larger shaft diameter. Occasionally you’ll see power bars at 28.5mm, but never smaller.Since 95% or more of home gym owners are not lifting heavy enough for this spec to make a difference, it’s not all that important. Bar rigidity is caused by a combination of the steel’s tensile strength and the diameter of the bar. Basically, power bars are more rigid and flex less. Low “whip” ( see my full explanation of this term here).The key features you’ll find on a power bar are:
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