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35 votes
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Barbell says 20kg on each side. Am I lifting 20 or 40kg?

Typically on those types of barbells the number marked is for the entire object: both ends, and the bar itself. That's different than separate plates and bars, where you need to figure in the weight ...
Eric's user avatar
  • 14.8k
10 votes

Barbell says 20kg on each side. Am I lifting 20 or 40kg?

The general rule of thumb is that for free weights, a weight that is designed to be used interchangeably will have its own weight indicated on it, whereas a weight that is fixed will represent the ...
heropup's user avatar
  • 1,159
8 votes
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Loading the bar asymmetrically

This can be calculated by figuring out the location of the centre of gravity of the unevenly loaded bar. If the CoG is outside of the pegs, then the bar will flip off. Some assumptions: 80mm thick ...
David Scarlett's user avatar
6 votes
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Why knee and hip torques in Squat are always referred to the midfoot line?

To simplify matters let us ignore the weight of the body. In this case the barbell must be placed directly over the pressure point of the groundforces on the foot. The groundforces are in fact ...
Andy's user avatar
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5 votes
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Bar bell shrugs difiicult

Friction between the barbell and your thighs effectively increases the bar's resistance to movement. I assume that the dumbbells do not rub appreciably against your thighs when you shrug them. So, ...
Christian Conti-Vock's user avatar
5 votes

Center-less barbell. Would it be the same?

Ridigity is only one issue. Center of mass is the other, and unless such a contraption either has negligible mass, or has its center of mass in the plane of movement, it will induce additional torque ...
heropup's user avatar
  • 1,159
4 votes

Do I need to squeeze my back when I am doing overhead(military) shoulder press?

A very common movement impairment is using the lower back to compensate for a lack of overhead shoulder mobility. Here is a person with their hands above their head:      &...
b-reddy's user avatar
  • 1,677
4 votes
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Dead lift - Is it better to pick up racked weight or start from the ground?

What you seem to essentially be doing right now is starting with a negative for your first movement, which means that technically, your first lift is not a valid dead-lift, but something closer to a ...
Sean Duggan's user avatar
  • 9,146
4 votes
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Why is a barbell bench press stronger than a dumbbell bench press?

I believe it comes down to isolation - barbell isolates (given you're using proper form) your chest, shoulders, arms. With dumbbells or free weights, it takes more effort (more muscles are activated) ...
Ash Zade's user avatar
  • 216
4 votes
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Barbell exercises to undo damage of sitting?

Just exercise. All the risks of a sedentary lifestyle can be mitigated by, well, not living a sedentary lifestyle. When we talk about deleterious health effects of sitting all day, we’re talking about ...
Thomas Markov's user avatar
  • 4,230
4 votes
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Do 1RM calculation formulae start to become inaccurate as the rep counts go way up?

Yes, the formulas are certainly less accurately beyond 10 reps. This is because the formulas are estimates. If you plotted them on a curve, you'll notice that by 20 reps they are giving very different ...
Jane Litfin's user avatar
3 votes
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Power Clean basic guide

If you want a guide to lift a heavy object from the ground (or close to the ground) to around shoulder height, I would say you more want to look at the stone lifting in strongman training than ...
Dark Hippo's user avatar
  • 4,738
3 votes

Is a 'passive' knurling ever desired?

When I was training powerlifting, my general preference was to always have a barbell with softer knurling, mostly to keep my hands healthy and because I didn't feel like it was necessary. Those "...
Jarno Lamberg's user avatar
3 votes
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Is a 'passive' knurling ever desired?

You have the space and money for two barbells. You’ve pointed out the drawback of aggressive knurling: it tears your hands to shreds, and if you drag your shins when you deadlift, it rips them up or ...
Thomas Markov's user avatar
  • 4,230
3 votes

What are all the barbell collar types?

I'm not in a position to list all of the different collar types. I don't know why that would be useful knowledge. But to answer your question of pros/cons: They all serve the same fundamental ...
Alec's user avatar
  • 17.9k
3 votes
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What should hands do during Barbell Squats?

I’m a firm believer in making sure to remove any unnecessary movements that would otherwise affect my technique/form. I think that’s important to reduce any risk of form break or injury. And, extra ...
rrirower's user avatar
  • 6,690
3 votes

Center-less barbell. Would it be the same?

From the point of a physicist, no, it would definitely not be the same. I cannot think of any position for that this would be stable, without taking much effort. Above the head: Keeping the fancybar ...
Paul K's user avatar
  • 595
3 votes
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Barbell exercises for serratus anterior muscle

The serratus anterior can't really be worked directly but it is used indirectly through all anterior/front delt exercises and a few select chest exercises such as most plank variations and shoulder ...
Ethan's user avatar
  • 1,172
2 votes

What should hands do during Barbell Squats?

The main purpose of your arms during the back squats is to keep the bar "locked" in place, and to promote a tight upper body in order to minimize energy leaks in the kinetic chain. Think of a car, if ...
0xMert's user avatar
  • 1,996
2 votes

What should hands do during Barbell Squats?

Echoing rrirower, http://stronglifts.com/squat/#Grip Main takeaway is that on a high bar or low bar squat your traps/back sholders will be supporting the weight and your hands are there to keep the ...
John's user avatar
  • 6,982
2 votes

Pin squats vs full squat vs box squats

TL;DR Do all of them. Longer answer Whenever you're trying to decide between two variations of an exercise, you're essentially trying to trade in some benefits for other benefits. But ask yourself, ...
Alec's user avatar
  • 17.9k
2 votes

Barbell says 20kg on each side. Am I lifting 20 or 40kg?

As above are - fixed weights typically include the bar, free weights don't. The best way to find out for a fact is to weigh it. Most gyms have a scale, follow these steps. Weigh yourself on the gym ...
Murray Foxcroft's user avatar
2 votes

What are the pros and cons of 5' Vs 6' Vs 7' barbells for amateur use?

At the start of the UK lockdown in 2020, I was lucky enough to have ordered some a 5' Olympic bar and some weight plates before they sold out everywhere. Couple of years on, and having acquired a ...
Dark Hippo's user avatar
  • 4,738
2 votes

Landmine bar question!

Yes. You can do most things with a 5' landmine bar that you could do with a 7' landmine bar. The main difference between the two lengths is a 5' landmine bar arch will be smaller than the 7'. This ...
DeeV's user avatar
  • 8,601
2 votes

Is there an analogue exercise to deadlift for picking up objects at a distance?

Atlas stone lifts, sandbag lifts/cleans/carries, and Zercher-grip squats and deadlifts all come to mind. The physical culture of strongman training is where to find experts in this topic.
Dave Liepmann's user avatar
2 votes
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Is it more common to have a heavier maximum bench or squatting weight?

For trained lifters, the squat should generally be significantly higher than the bench: Compare “full meet squat” and “full meet bench” at open powerlifting records. That being said, there are ...
jamesnvc's user avatar
  • 453
2 votes

Impact of bar velocity in rep for hypertrophy

Specifically for hypertrophy, researcher Chris Beardsley states: ... we observe hypertrophy after any workout in which effort is high (since effort determines motor unit recruitment) and bar speed is ...
DeeV's user avatar
  • 8,601
2 votes

Is it common to find oneself pulling back downward on the loaded barbell as coming up during a squat?

It depends on whether you're doing low bar or high bar squats. With low bar squats, you're supposed to be keeping your chest down and leading with your hips as you rise, so what your description would ...
Alexander Gruber's user avatar
2 votes
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Barbell exercises to decrease fall damage

The key element to reducing fall damage when landing on the feet is to distribute the force of falling over a greater period of time. This generally consists of landing on the balls of the feet, ...
Sean Duggan's user avatar
  • 9,146
2 votes
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What are deadlifts good for?

I can't speak as to why these workout plans omit the deadlifts but I can say they are a very useful movement. Deadlifts focus more on the posterior chain; mainly glutes and hamstrings, but also the ...
Ethan's user avatar
  • 1,172

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