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Muscle-Building Workout and Diet


Today I’m going to teach you how to pick
the perfect bar for your gym we carry four Olympic style bars at Bells
of Steel and I’m just gonna give you a overall rundown of which one you’d want
to choose why they’re the choice for you and what’s special overall about bells
of steel bars overall we have our Barenaked power bar which is as of this
video or a current bestseller our utility bar which is a well-rounded
Olympic lifting bar and then we have our B.O.S bar which is a needle bearing bar
which has meant specifically for those who do a lot of snatching clean and
jerks with the weight lifting and then we have the B.O.S women’s bar which is
identical to the men’s bar with a little bit shorter a little bit thinner to meet
the IWF specs so overall what’s the difference between these four bars well
I’ll start you off on the power bar which is our best-selling bar at the
time of this video this is a course geared towards power lifters people who
mostly view bench squat deadlift and compete or maybe thinking about
competing or just love powerlifting and want a very powerlifting specific bar so
it has IPF which is international powerlifting Federation specs it’s not
IPF certified it just has the specs that meet their competition bar specs that
they need bars to have when you compete so key points on this bar is that it has
an extremely aggressive knurling on it so you’ll get a really good grip on it
it’s also bare steel which is a another reason that would give you a great grip
bare steel it has the best grip by far of any finish the downside of that is
bare steel does require quite a bit more maintenance you need to scrub, oil, and
maintain your bar much more frequently than another bar that has a regular
finish and it’s a bushing bar which means that it
how the bushing in it doesn’t spin very much of course when you’re doing a bench
press or squat you don’t really want your plates spinning around you want a
nice and stable and yeah like I said 29 millimeter thickness to meet IPF specs
and then the rest of the specs as well so the next bar that I have is our
Utility bar and this bar is a great middle ground bar between a power
lifting bar and Olympic weight lifting bar
it has a twenty five twenty eight point five millimeter thickness which is as
far as I know not competition standard for Olympic lifting or powerlifting it’s
just kind of right in the middle it has a black zinc finish on the shaft itself
and white zinc on the sleeves so that gives it a striking appearance and it
prevents some corrosion but it will stop the damage over time it comes with
bushings on it so it has just kind of medium rotation that doesn’t have great
spin on the bar itself the knurling is is quite passive especially compared to
the bare naked power bar which is extremely aggressive and it has dual
markings for Olympic weightlifting and powerlifting and then unlike a lot
of generic bars you see it does have knurling in the middle so knurling in the
middle again it’s quite passive and it is a little bit thinner than the
knurling in the middle that you see on maybe a competition spec bar but since
it is a hybrid bar that knurling was put there for when you’re squatting give you
additional grip for your back but it’s not too progressive so if you’re doing
cleans it’s not gonna chew up your chest this is a needle bearing Olympic bar so
what needle bearing means is that there’s additional bearings in the
sleeve of the shaft as well as the bearing here that allow the bar to
rotate a lot better and that makes it so when you’re doing like a clean or snatch
there’s a lot of momentum on that bar when you lift it onto your chest or over
your head and that causes spinning on the plates if you don’t have a bar that
spins well then that momentum kind of transfers into your wrist
and can cause injury over time and discomfort if you’re doing consistent
Olympic weight lifting you’re gonna want to go with this bar it is a bit of a
hybrid bar it does meet IWF International Weight Lifting Federation specs it’s not
IWF certified that means that it’s a 28 millimeter bar it has the markings for
Olympic lifting on it does have the markings for powerlifting as well and it
doesn’t have nearly in the middle if you compete at Olympic weightlifting
competition bar will have knurling in the middle it chews up your chest a lot
more so when you’re cleaning and jerking you got that knurling on your chest
that’s kind of chewing up so if you’re doing a lot of all your reps at home you
don’t really want knurling in the middle then you have the women’s bar
which again like I said is the exact same as a men’s bar they both have a
chrome finish let’s have needle bearings to mention chrome finish
other than stainless steel is the top finish you can have for anti
corrosiveness and just very little maintenance but if you get stainless steel then there’s a substantial step up from price for the most part same thing
no knurling in the middle dual markings again if you’re buying this for your gym
and you’re a woman or if you own a gym and you have female members and it’s
nice to have this bar as an option for them especially if they plan to compete
because it’s gonna simulate the bar they’ll be using with competition so in
the overall portion I was talking about spin how much you want your bar to spin
or not spin depending on what you’re doing for your training primarily so
these two just have the brass bushing and these two have stainless steel
bushings and needle bearings in the sleeves, it means these 2 spins a lot more the
B.O.S Olympic weightlifting bar in the women’s bar these two spin less and I’m gonna
give you a demonstration of that now so here’s the B.O.S
power lifting bar here’s the utility bar here’s the Olympic bar and here’s the
women’s bar as you can see the Olympic bar spins a
lot more than the utility bar or the Barenaked bar so these two are better if
you’re just primarily doing bench Squat deadlift and these two or better if
you’re probably doing Olympic Weight lifting now I’m going to go over the
neural pattern and the markings on their bar and what the difference between all
of them are so I’m going to start on the Barenaked powerlifting bar and you can
see right away on this one it’s just got the two markings and those are at 81
centimeters and that is to meet IPF spec and the reason for that is when
competing in the benchpress you’re not allowed to have your head outside of
this to prevent any mechanical leverage from going wider and it also has quite a
wide knurl in the middle to allow for more attack to your back for squatting
now compare that next to the utility bar which has quite a short knurling in the
middle and of course it’s a passive knurling so that’s designed there
because you should be you can be using this bar bit for Olympic weight
lifting doing cleans paying those cleans on your chest and it’s not going to chew
up like a cheese grate your chest if you’re only doing the occasional Olympic
lifting are doing the occasional clean where’s the powerlifting bar like I do not
recommend doing cleans on there or snatches it’s just way too aggressive
it’ll chew it’ll chew you up and then you can see on here it’s got the dual
pattern so that’s the bench press mark from the IPF bar and the olympic
lifting mark people use that for maybe setting up for cleans when I was
Olympic lifting I kind of just set my hands to my personal preference but
there’s there’s those as well but I should mention in Barenaked power bar is
made to IPF spec for the knurling pattern as well because there is
specific knurling pattern that the IPF requires it is not IPS certified but it
is made to their specs and now onto the Olympic bars the B.O.S bar which is the needle
bearing bar we took the knurling right out in the middle and the reason
that is you’re probably going to be doing a lot of cleans with this and this
is gonna prevent your chest from from getting cheese grater
it’s not as a grippy of course when you’re doing a back squat or front squat
but benefit of having middle underling when it comes to a bar that is for
high-volume Olympic lifting and again it does have the dual nor the dual marking
just just because it’s a good feature and you know Olympic lifters you’ll see
him doing the occasional bench press maybe once every six months and then the
women’s bars again the exact same as a men’s bar for pattern it doesn’t meet the iwf
spec iwf bars that they use in a weightlifting competition they do have
knurling in the middle they do not have the dual marking citrus have the
single but yeah the women’s bar is the exact same pattern as the men’s bar
that’s a little explanation of the difference between the knurling and
patterns on our four different bars now I’m going to give you an overview of the
knurling aggressiveness or passiveness on are four different bars I’m gonna
start here on a bare naked powerlifting bar and this is by far most aggressive
knurl it really sticks and grips into your hand I don’t know if you’re not
experienced with a super aggressive bar maybe a similar comparison would be
maybe a file like a metal file you could probably grate some cheese on this the
sucker right here so really deep and aggressive grip on it so that’s great
when you’re doing a really heavy deadlift or you you know you want to
really grip on your bench press it’s gonna be a fantastic grip of course the
downside of that is that you’ll be more prone to building and you know tearing
calluses on occasion because it is it is so aggressive I’ve you know for for an
actual feel this is my favorite by far for for doing the big three lifts
yeah so that’s that’s the Barenaked power bar knurling next I’m going to
show you the utility bar knurling and you can see on this bar it’s quite
passive so what that means is it it doesn’t grip and stick into your hand as
much as an aggresive lineral bar like the Barenaked power
bar of course this is an advantage especially if you’re going to be doing
any Olympic lifting that bar needs to be able to shift around a bit when you’re
when you’re gripping it and doing a snatch or a clean if you were to do a
Snatch or clean with a bare naked powerlifting bar that’s a great way to
to tear a callus so it’s a little bit more passive not as great of a grip as
the bare naked bar but not everyone needs a super aggressive grip not
everyone you know cares if they’re the difference between their deadlift is you
know 10 pounds from a better grip or 20 pounds from a better knurling they just
want a pass bar keep their hands maintained and not have to worry so much
about calluses and whatnot as well as be able to do Olympic lifts comfortably and
now the knurling on our B.O.S bar which is our Olympic lifting bar so again this
is quite passive allowing the bar to you know turn in your hand when doing a
snatch or a clean that’s gonna you know help prevent calluses and it’s gonna be
a lot more comfortable when you’re doing the Olympic lifts the knurling on the
men’s and women’s bar are identical and yeah so that’s the that’s the knurling
on the B.O.S Olympic bar I’m Kaevon founder of Bells of Steel and that’s how
you choose the best bar for your gym

3 thoughts on “Guide for picking the right barbell for your home gym

  1. Would you guys consider making a bar kind of like the utility bar but a lot lighter like 15 or 20lbs? To train people who can't overhead press or bench press or row 45lbs on day 1.

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