Whats the difference between a barbell and a dumbbell, anyway?

The barbell is the one where the handle is a long bar.

The word dumbbellprobablycomes from the idea of using a weight that looks like a bell, but is silent.

Other weights that have bell in the name are named after their shape.

What lifts do people do with barbells?

You load whatever plates you want onto the ends.

These are great for squats and deadlifts.

Youll probably find them on or near a squat rack or deadlift platform.

Smaller fixed barbells where the weights are permanently attached to the ends.

These are convenient for curls and other exercises that require lighter weights.

Youll probably find them near the dumbbells.

The total weight of the barbell will be marked on the end.

Smaller loadable barbells, also usually found near the dumbbells.

These are also for curls and such.

Weight will vary, but theyre often 25 pounds or less.

Fixed bars are pretty self-explanatory, so lets talk about the kind where you load the plates on yourself.

How do I find a barbell and carry it through the gym?

Bars often live on the racks or platforms where they are used.

Bars that are stored vertically behind a squat rack can be the hardest to find.

How do you get the plates on the bar?

They just slide on.

Test that its the right height by doing a few reps with the empty bar.

Then, with the bar on the rack, grab a plate and slide it on.

Slide a matching plate on the other side.

How do they stay on?

There are collars or clips.

Does it matter what order the plates go in, or which way they face?

In the grand scheme of things, no.

It all still weighs the same and theres no major safety issue if you load the bar wrong.

Still, people have strong opinions on how toproperlyload a bar.

Heres the protocol:

The largest, heaviest plates go on first.

Smaller plates go on afterward.

This lets you make small changes to the weight without having to unload the big plates.

Use the biggest plates possible.

For example, load on a 45 instead of a 25 and two 10’s.

This way youre not hogging all the small plates.

If the plate looks the same on both sides, load it however you want.

In a powerlifting gym with iron plates, face the side with writing inward, toward the bar.

Unless everybody is loading the first plate inward and all the rest outward.

Or be a rebel and face them whatever direction you want.

How do I load plates onto a bar thats on the floor?

Alright, deadlift time!

Getting the first big (45-pound) plate on is easy.

Grab opposite sides of the plate (at 9 and 3 oclock) and pull hard toward you.

This should get the second plate on.

Now, if youre adding smaller plates, they should easily slide on.

Now you have enough clearance to load more plates on without them rubbing against the floor.

When its time to unload the bar, use the tiny plate trick again.

Remove the clip, then grab the empty end of the bar and tip it up until its vertical.

Do you count the bar?

Its part of the weight youre lifting.

(Internationally, youll see 20-kilogram bars and 20-kilogram plates, which are roughly equivalent.)

(As in, I can bench a plate.)

Two 45-pound plates on each end add up to 225 pounds (90 + 45 + 90).

Anything you do with this is a two plate lift.

Three 45-pound plates add up to 315 (135 + 45 + 135).

Four 45-pound plates add up to 405 (180 + 45 + 180).

Are there different kinds of plates?

Most gyms plates are like this, and they may be plastic-coated rather than just iron.

Then there are multi-sided hex plates, which are the same idea butmuch more annoying to deadlift.

You dont need them for your squats or bench presses, no matter how cool they look.

Should I look in the mirror?

Otherwise,pay attention to how your lift feels, not how it looks in the mirror.

it’s possible for you to record yourself and watch the video later, if youre really curious.

Whats with all the scritch-scratch marks on the handle?

Where do I put my hands?

That stuff is called knurling, and its there to help you get a better grip on the bar.

Each persons hand placement is a personal choice, so experiment with narrower and wider grips on each exercise.

Am I going to drop it on myself and die?

If youre squatting, set the safeties on the rack.

Bench press is the one where people most often fear for their life.

In that case they will help you get the bar back on the rack.

If you end up benching without a spotter, you still dont have to die.

Just set the bar down on your belly, roll it onto your hips, and then sit up.

Uncomfortable, yes, but not deadly.