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At first glance, loading a barbell seems straightforward—just add the plates and remove them after your session. However, many gym newcomers often find themselves confused, realizing there’s more to it than meets the eye. Seasoned lifters have mastered subtle techniques and utilize tools that make the process seamless. In this guide, I’ll reveal these insider tips, ensuring you gain valuable knowledge, even if you’re an experienced lifter.
What is a barbell, and when should it be used?
Let’s begin with the fundamentals. A barbell is an elongated bar designed to accommodate both hands, equipped with weights to facilitate various exercises.
If distinguishing between barbells and dumbbells is challenging, a bit of historical context might help. The term 'dumbbell' originates from a silent bell, resembling the noise-making kind but without the sound. Historically, it’s unclear whether early dumbbells were crafted from actual bells, resembled them, or were named for the swinging motions popular during their early use.
Regardless of their origins, dumbbells are handheld weights. A kettlebell, on the other hand, features a handle on top, similar to a teakettle. Barbells, meanwhile, are characterized by their long bars, which are integral to their design.
I’ve prepared a detailed guide to the various barbells you might encounter in a gym. Today, I’ll focus on these primary types:
Fixed barbells: These have weights permanently attached to the bar. Often found near dumbbell racks, they come with either straight or wavy handles. Since the weights are pre-attached, no loading is required. We’ll skip further discussion on these for now.
Shorter and ez-curl barbells: These are typically around four feet long and may be stored near dumbbells. They can be straight or feature a wavy 'ez-curl' design, which is gentler on the wrists during bicep curls. Plates must still be loaded onto these, and most tips in this guide apply to them as well as full-size barbells.
Full-size barbells: Approximately seven feet long, these are designed for use in a power rack or bench press setup. Plates need to be loaded onto them, and they are the primary focus of today’s discussion.
How do I determine the appropriate weight to load?
Begin by performing a few repetitions of your exercise using just the empty bar. (This is a standard part of any warm-up routine.) A standard full-sized barbell typically weighs around 45 pounds when unloaded. (Curl bars are lighter, usually about 20 pounds.) Assess how it feels. If the exercise doesn’t feel sufficiently challenging, it’s time to add weight. The straightforward approach is: Start with a small amount, and if needed, increase it gradually. For a more detailed explanation, check out my guide here.
Remember, the total weight includes the bar. For example, adding a 10-pound plate to each side of a 45-pound bar means you’re lifting 65 pounds in total.
In most U.S. gyms, the largest plates weigh 45 pounds. When someone mentions benching, squatting, or deadlifting 'a plate,' they’re referring to using one 45-pound plate on each side of the bar. This totals 135 pounds (45 + 45 + 45). 'Two plates' equals 225 pounds, 'three plates' is 315 pounds, and so on.
How to properly lift a plate
We’re sticking to the fundamentals! Plates are typically stored on racks throughout the gym. To lift one, place your hands on either side (at the 9 and 3 o’clock positions) and pull it toward you.
Once the plate is off the pin, ensure you’re prepared to support its full weight. You can rest it on the floor, against your body (placing the bottom edge on your belt, stomach, or thigh), or adjust your grip as needed.
If the plate is on the floor, position your foot against it and place both hands on the opposite side. Press the plate into your foot as you lift, allowing your fingers to slide underneath for a secure grip.
When lifting from the ground, approach it like a deadlift. Maintain a relatively straight back, grip firmly, and stand up. If you’ve heard the advice to 'lift with your legs,' that’s also effective. Regardless, keep the weight close to your body.
How to safely transport a plate
When loading a plate from the ground (such as for a deadlift), there’s no need to carry it. Simply roll it to the desired location.
If carrying is necessary, especially when loading at bench press or squat height, grip the plate at both sides (9 and 3 o’clock positions). You can support the bottom edge against your stomach or hips while moving.
Alternatively, you can carry the plate under your arm by gripping the center hole. If the plate features a handle or your hands can comfortably hold the rim, that’s another effective way to transport it.
How to properly load and unload the bar for a deadlift
Transport or roll the plate to your deadlift platform or the location of the empty bar. (If your gym lacks a platform, choose a spot on the floor where you won’t obstruct others.)
Loading the first plate: Position the plate vertically and slide the bar into its center hole. Push the bar through until it’s fully inserted.
Loading a plate on the opposite side: Stand the plate vertically and roll it to the unloaded end of the bar. Position yourself closer to the bar’s center, so you can pull the plate toward you. Adjust the plate until the bar fits into the hole, then straddle the bar and grip the plate at 9 and 3 o’clock. Use both hands to firmly pull the plate onto the bar.
Adding more plates: If possible, roll the first plate onto a smaller plate to slightly elevate the bar. (A deadlift jack can also be used for this purpose.) Repeat the process: align the bar with the plate’s hole, grip the sides, and pull firmly to load it.
Secure the plates with collars or clips once loading is complete.
Unloading the bar: Elevate the bar using a small plate or jack, then remove each plate one by one, gripping at 9 and 3 o’clock. For the second side, remove the collar and slide the bar out. (While tipping the bar vertically, known as the “excalibur” move, is an option, it’s unnecessary—simply slide the bar out sideways.)
How to properly load the bar for squats, bench presses, or any rack-based lift
For these exercises, the bar will be positioned in a rack. Adjust the bar to the correct height, set the safety pins, and ensure the bar is oriented properly. (Check out my detailed guide on these steps here.)
Lift the weight as described earlier and carry it to the rack. Use your knees to help lift the plate slightly as you position it onto the bar’s end. Once the plate’s hole is aligned with the bar, place your hands at 9 and 3 o’clock (if not already there) and push firmly with both hands to slide the plate onto the bar. Repeat the process for the opposite side.
When loading or unloading the bar, avoid having one side empty while the other is fully loaded with multiple 45-pound plates, as this can cause the bar to tip. Instead, load one plate on each side first, then add the remaining plates one or two at a time.
To unload the bar, simply reverse the loading process. Grip the plates at 9 and 3 o’clock and pull them off. Remove one or two plates at a time and return them to their storage location.
How to properly use barbell collars
Collars are essential for keeping plates securely on the bar. They come in various designs, including spring-loaded metal clips with extended handles and plastic versions featuring a latch mechanism.
Regardless of the type, ensure the plates are tightly pressed against the bar, leaving no space between them and the bar’s center. Attach the collar securely, and repeat the process on the opposite side.
Certain gyms mandate the use of collars for every lift, while others may forbid their use during bench presses. The reasoning behind this is that if you fail to complete a bench press rep, you can tilt the bar to slide the weights off one side. (This causes the bar to whip upward as the weights on the opposite side drop; ensure you maintain a firm grip to prevent it from flying.) While this isn’t the sole method for bench press safety, it’s preferable to use safety bars if available or to roll the bar down your body while bracing your core. However, if collars are prohibited during bench presses, this is the rationale.
Does the type of plates or the order in which they’re loaded matter?
From an etiquette standpoint, yes. Always use the largest plates possible and load them first.
For instance, if you’re aiming to lift 125 pounds (40 pounds on each side of a 45-pound bar), you could stack four 10-pound plates on each side. However, this would use up eight 10-pound plates, potentially inconveniencing others who need them.
A better approach is to load a 25-pound plate, followed by a 10-pound and then a 5-pound plate. If you wish to increase to 135 pounds (45 pounds per side), remove all the smaller plates and replace them with a single 45-pound plate on each side.
Which direction should the plates face?
In short, it’s not a critical issue. For a more detailed explanation, in competitive settings, plates with distinct front and back sides are typically loaded this way for optimal visibility:
The first plate on each side is positioned with its front facing the bar’s center (facing “in”)
All additional plates are loaded with their front facing away from the bar’s center (facing “out”)
Some individuals prefer to load all plates facing inward. Whether it’s a tradition or a superstition (“keeping the energy within the bar”), if you’re in a gym where this is the norm, follow suit. It’ll make you appear well-versed.
In many gyms, larger plates are identical on both sides, making this question irrelevant. Personally, I believe smaller plates (like 5s and 10s) should always face outward, as it’s easier to gauge the total weight on the bar.
When is it appropriate to use bumper plates?
If your gym offers both standard iron or plastic-coated plates and thick, rubbery, often colorful bumper plates, you might be drawn to the bumpers for their aesthetic appeal.
Bumper plates are specifically designed to absorb impact when dropped, making them ideal for Olympic weightlifting. Olympic lifters frequently drop loaded bars from overhead, and if your gym permits such lifts, that’s the primary purpose of the bumpers.
Additionally, in gyms with both plate types, bumpers are often favored for deadlifts. While you may not be dropping your deadlifts, bumpers reduce noise and minimize floor damage, especially on surfaces not built for heavy impacts.
In summary: If your gym has limited bumper plates, avoid using them for squats, bench presses, or leg presses. Reserve them for exercises that truly benefit from their design.
