Olympic bar: the "handler" of the strength zone
Weight: 20kg for men, 15kg for women (international standard)
Features: The Olympic bar is the standard equipment of the gym. The length of the men's bar is 2.2 meters, and the women's bar is slightly shorter at 2.15 meters. The diameter is about 28-29 mm, and the surface has a knurled anti-slip design.
Applicable scenarios: compound movements such as squats, deadlifts, and bench presses, which can be called the "panacea" of strength training.
Skills:
Grip distance affects force: wide-grip squats test the core more, and narrow-grip bench presses focus on the middle seam of the chest muscles.
Contraindications: Be sure to use buckles to fix the barbell plates when training with heavy weights to avoid the risk of slipping.
Curved bar (W bar): "intimate companion" of the wrist
Weight: 11.4kg
Features: Wave-shaped design, the angle of the grip fits the natural curvature of the wrist to reduce joint pressure.
Applicable scenarios: barbell curls, triceps flexion and extension and other arm training
Tips: Keep your elbows close to your body when curling to avoid swinging with force.
Taboo: Don't blindly pursue heavy weights. Excessive forearm valgus can easily lead to tendinitis.
Swiss bar (multi-handle bar): shoulder-friendly "Transformer"
Weight: 11.4kg
Features: Multi-angle grip design, can be gripped in a forward, reverse or neutral grip to reduce shoulder joint pressure.
Applicable scenarios: bench press, rowing, shoulder press, especially suitable for people with weak rotator cuff muscles.
Tips: Try different grip distances to stimulate the upper edge of the pectoralis muscle or the anterior deltoid muscle.
Taboo: A grip that is too wide may cause shoulder impingement. Stop immediately when it hurts.
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