I get many questions week to week and I will address some of the most common ones over the next few days. “What is the #1 product I can buy to make better progress?” is right up at the top of the list.
Why a thick bar? There are several reasons
#1 A greater effort placed upon the support grip. Any drill done with a thick bar will tax the hands more. Be it dead lifting, pressing, curling or rowing the hands are much more involved. Train with a thick bar and stronger hands will be yours.
#2 the thick bar is more awkward compared to a standard barbell. It is more challenging to press, row, clean. Like the use of other tools such as logs and sandbags- the it is more demanding rep to rep to lift. Work on your bench press with a thick bar for a month, when you return to a standard barbell your working weights will feel much easier to move.
#3 the thick bar spreads pressure on lifts where the bar is supported, such as back and front squats, zercher lifts, and yoke walks. I personally prefer to squat and zercher with the thick bar as it sits comfortably in position.
#4 a thick bar does not flex or bend. Some lifts take advantage of a whippy flexing bar for reps. Using a thick bar makes the load “dead” and reduces momentum. Many squatters have written about switching to a thick bar and over coming the dead weight at the bottom. When they return to their standard bar they set new bests.
#5 Durability. Most thick bars are “axle” style which means they are one solid piece with non-revolving collars. A quality bar typically weighs between 70-90lbs. These bars will outlast you. I can say for certain, buy a quality thick bar and you will never break it. Even my beloved Texas power bar will break down at some point. I cannot think of a situation right now where a non-revolving solid steel bar will “wear out.”
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{ 5 comments }
Awesome post. I love using the thick bar I wish I had access to one more often… and the 385 is damn impressive
man i saw this, tested it came up good, got 315 for 2 overhand grip on the swager bar. I think i could have gotten another one or two, but decided to play it safe. Felt good.
Great post Adam,
Just started doing double overhand DLs again with the thick bar. Any rec of brand(s)? I have an Apollon's Axel from IronMind great bar but it only weighs 33lbs. compared to the 70lbs you mentioned.
Thanks
-Doug
Doug–
Have you looked at Swager Strength? Their thick bar weighs in at 75 lbs and will run you about $200.
http://www.swagerstrength.com/2bars.html
I haven't tried it yet, but it's heavier and cheaper than the thick bars from Black Iron Strength.
http://www.blackironstrength.com/index.php?crn=218
Personally, I would love to get my hands on a used car axle. I'm worried about rust, though.
Anyone have experience purchasing used car axles?
Derek
Thanks for your suggestions. I think a 75lb thick bar will be in my future, then a car axle, good luck with finding one.
-Doug