Since I’ve been back, I posted this post about how I started my proper home gym over the past few months. In it I vowed to do a post about specialty barbells. Today I’ll be explaining some unconventional barbells that I use in the home gym and why I like them and a few still on my list. I want to preface by saying that there is no need to purchase any of these bars. You can and should be doing conventional compound lifts with an Olympic 45# bar. I called this post Auxiliary Barbells because that’s what the following are. They are not a replacement for the standard barbell, but an auxiliary tool, and the more variation we have, the better.
The Hex Bar
The Hex Bar is a barbell that has become quite popular lately, especially for people with a home gym. Its a barbell that has a hexagonal shape in the middle that you step inside of to do a Deadlift variation. There is some debate on if the Hex Bar Deadlift is more of a squat than a Deadlift, due to it being more quad dominant than hamstring, but once again if you’re doing conventional, Romanian, and Hex Bar Deadlifts, you should be covered. This bar is also popular with guys who have lower back problems or cant do a conventional Deadlift in general due to moving the hinge point from the lower back to the hips, and also putting your body at the center of the lift. Also, this bar generally allows you to lift a little more weight than your standard Deads. Not 100% important for our needs, but sometimes a single heavy lift is nice here and there.
The Hex Bar has other uses too. Obviously shrugs are a no brainer, but things like farmers walks, neutral over head presses and even a variation of the T bar row are all possible. The Hex Bar I got is a beast that weighs #75 with no weight on it. They’re all basically the same, and come in many different price points.
The Neutral Grip Bar
Neutral Grip Bench
Next up is the neutral grip bar (also known as a Swiss Bar/Football Bar) which is a barbell that has multiple points on it that you can change to a neutral grip (as opposed to the standard barbell.) This is typically used for bench pressing, and it said to protect your shoulders while still allowing you to work your chest. I still prefer to do regular flat and incline bench presses, but I’ll add in a few sets using the different neutral points of the Neutral Grip Bar. Aside from Bench Press, I use this bar for close grip bench, hammer curls, neutral grip rows, and skull crushers. The one I own was only $80, but only weighs 30#, which can be annoying but its easy enough to throw a 5# and 2.5# weight on each side to get the bar set at 45#.
The Cambered Squat Bar
way too much weight but you get the idea
The Cambered Squat bar is a U shaped bar that offers a whole new challenge to doing squats. The sleeves sit at a lower point on the bar, meaning it will require you to really have great form, because this bar will want to sway while you’re doing a squat. You need to keep steady and do your squat perfectly but it offers a different challenge, almost like lifting up a Yoke, which this bar can kind of double as.
Out of all the auxiliary bars, this is one I’m unsure about. Regular squats are easy enough to do, though the idea of using it as a yoke is kinda cool, I just don’t like the added fear of fucking my shit up. Out of all, I actually dont have this bar, and I’m unsure if I will get one unless I see a crazy good deal.
Conclusion
If you get a chance to use any of these auxiliary bars let me know how you like them. I want to stress again that there is no need to replace your barbell or barbell lifts with any of these specialty bars. Your compounds are just fine with the standard bar, but these offer a whole new variety on hitting your muscles. The Hex Bar OHP is one of my favorite new lifts on shoulder day. If you do get one of them, throw it into the mix with your standard barbell and dumbbell work.
There are a few other specialty barbells I may review/get in the future, but its a way out. I need more plates that’s my next buy and something for cardio in the winter.
-J. Nyx