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After conquering your initial gym session, you might be eager to advance—or perhaps you’ve excelled with dumbbells and machines but remain unsure about barbells. Regardless, here’s a comprehensive guide to help you navigate your first barbell workout.
How does a barbell differ from a dumbbell?
A barbell features a lengthy bar as its central handle.
The term “dumbbell” likely originates from the concept of a weight resembling a bell that doesn’t ring. Other weights with “bell” in their name derive from their shape. For instance, kettlebells resemble teakettles with a top handle, while barbells consist of a lengthy bar with weights attached at both ends.
What exercises are typically performed with barbells?
There are numerous options, but the most popular include the following and their variations:
Squats, performed in a squat rack
Bench press, executed on a bench press station (ensure you have safety measures or a spotter)
Deadlifts, lifted from the floor
Presses, typically done from a rack
Rows, performed from the floor
Olympic lifts, such as snatches
Do barbells come in different types?
Plenty! The most common types found in gyms include:
Olympic-style barbells, typically seven feet in length and weighing approximately 45 pounds. You can add plates to the ends as needed. These are ideal for squats and deadlifts and are usually located near squat racks or deadlift platforms.
Compact 'fixed' barbells with permanently attached weights. These are perfect for curls and other lighter exercises, often placed near dumbbells. The total weight is usually indicated on the barbell.
Smaller loadable barbells, also commonly found near dumbbells. These are used for curls and similar exercises, with weights typically around 25 pounds or less.
The smaller barbells may come in straight or wavy designs. The wavy type, known as an 'EZ-curl' bar, offers a more comfortable grip for curl exercises.
Fixed bars are straightforward, so let’s focus on the type where you load the plates yourself.
How do I locate a barbell and transport it around the gym?
Barbells are typically stored on the racks or platforms where they’re used. If one is missing, it’s generally acceptable to borrow an unused bar from another station, such as taking one from an unoccupied bench press area if the squat rack is empty.
If locating a bar proves challenging, check the room’s perimeter for bars placed on the floor, hung on walls, or—most commonly—stored upright in a rack. Bars positioned vertically behind squat racks can be particularly tricky to spot.
When transporting a barbell, be mindful of both ends to avoid hitting mirrors or other objects. It’s safest to carry it with one end in front and the other behind you, or hold it vertically if possible.
How do you attach the plates to the bar?
They simply slide onto the bar.
For exercises like squats or bench presses, position the bar on a rack at a suitable height. Verify the height by performing a few repetitions with the unloaded bar.
Once the bar is secured on the rack, take a plate and slide it onto one end. Add a corresponding plate to the opposite side.
How are the plates secured?
Collars or clips are used to keep the plates in place. These often go missing, so check the hooks of the squat rack, the floor nearby, or a small container of gym accessories.
One style resembles a wire clothespin, requiring you to squeeze the handles to attach it to the bar. Another type resembles a donut with a small lever; open the lever to place it on the bar, then close it to lock it securely.
Is there a specific order or orientation for placing the plates on the bar?
Ultimately, no. The total weight remains the same, and there’s no significant safety risk if the plates are loaded incorrectly.
However, many people have strong preferences on the correct way to load a bar. Here’s the standard approach:
Start with the largest and heaviest plates.
Add smaller plates afterward. This allows for minor weight adjustments without removing the larger plates.
Use the largest plates available. For instance, opt for a 45-pound plate instead of a 25-pound plate and two 10-pound plates. This prevents monopolizing smaller plates.
The orientation of the plates is a debated topic among lifters and can vary depending on the gym and the type of plates available.
If the plate is identical on both sides, load it in any orientation you prefer.
In a powerlifting gym with iron plates, position the side with writing facing inward, toward the bar.
Unless the standard practice is to load the first plate inward and the rest outward. In that case, follow the norm.
Alternatively, break the rules and face the plates in any direction you like.
How do I add plates to a bar that’s on the floor?
Time to deadlift! Loading the first large (45-pound) plate is straightforward. Secure it with a clip. To add a 45-pound plate to the other side, position the bar in the center of the plate and follow these steps:
Stand over the bar or beside it.
Grip the plate at opposite sides (9 and 3 o’clock positions) and pull firmly toward yourself.
This should help you attach the second plate. For smaller plates, they should slide on effortlessly.
To add more large plates, you can use a deadlift jack if available, or employ the small plate technique. Place a small plate (such as a 2.5 or 5-pound plate) next to the loaded plate and roll it onto the small plate. This creates enough space to add more plates without them touching the floor.
When unloading the bar, use the small plate technique again. For removing the second-to-last plate, grip it at the 9 and 3 o’clock positions, just as you did when loading it.
Here’s a final tip: After unloading all plates from one side, perform what I call the “Excalibur” move to quickly handle the other side. Remove the clip, lift the empty end of the bar vertically, and pull it out of the stack of plates like drawing a sword from a stone.
Do you include the bar in the total weight?
Absolutely! The bar is part of the total weight you’re lifting. Lifters often describe heavy lifts by the number of 45-pound plates on each end. (Internationally, 20-kilogram bars and plates are used, which are roughly equivalent.)
Here’s how the weight calculation works:
One 45-pound plate on each side of the bar totals 135 pounds, commonly referred to as a “one plate” lift. (For example, “I can bench a plate.”)
Two 45-pound plates on each side equal 225 pounds (90 + 45 + 90). Any lift with this setup is called a “two plate” lift.
Three 45-pound plates sum up to 315 pounds (135 + 45 + 135).
Four 45-pound plates add up to 405 pounds (180 + 45 + 180).
The pattern continues similarly.
Are there different types of plates?
Yes. Bumper plates are designed to be dropped safely and maintain a consistent size (around 18 inches in diameter) regardless of weight.
Standard iron plates, on the other hand, vary in size based on weight. The 45-pound plates are full-sized, while lighter plates are smaller in diameter. Most gyms use these, often with a plastic coating over the iron.
There are also multi-sided “hex” plates, which follow the same concept but are far more frustrating to use for deadlifts.
The key point to remember is that if your gym offers both bumper plates and standard plates, reserve the bumpers for those performing Olympic lifts or deadlifts. They’re unnecessary for squats or bench presses, regardless of their appealing appearance.
Should I check my form in the mirror?
It’s best not to. During squats, face the rack and step backward out of it, regardless of the mirror’s location.
Instead, focus on how the lift feels rather than how it appears in the mirror. If you’re curious about your form, record yourself and review the footage afterward.
What are those scratch-like marks on the bar? How should I position my hands?
Those marks are called knurling, designed to improve your grip. Hand placement is a personal preference, so try different widths for each exercise. For bench press, I prefer a wide grip (ring fingers on the smooth line), while for overhead press, I use a narrower grip (about 3 inches from the knurling near the center).
Use these markers to ensure your hands are centered and to maintain consistent bar placement for each lift.
Will I accidentally drop the bar and injure myself?
No. When squatting, adjust the safety bars on the rack. If you can’t complete the lift, simply lower the bar onto the safeties.
When deadlifting or performing other floor-based lifts, exiting the lift is simple: Just drop (or preferably, lower gently) the bar.
Bench press is where many fear for their safety. Ideally, use a bench with safeties (often called “face savers”), and it’s perfectly acceptable to move a bench into a power rack to utilize its safeties. Alternatively, you can ask someone to “spot” you, meaning they stand ready to assist if you can’t complete the lift. They’ll help guide the bar back to the rack. Don’t drop the bar expecting them to catch it; a slight push is often enough to help you re-rack it.
If you bench without a spotter, you’re still safe. Lower the bar to your stomach, roll it to your hips, and sit up. It’s uncomfortable but not dangerous.
