Top 3 Specialty Bars for Powerlifting

You are finally on your powerlifting journey. You have your rack, your bench, and your powerbar. Training is good. But you notice your favorite athletes, like Joe Gray, are using all sorts of different bars other than the normal straight bar.  Is this the secret to unlocking a bigger total, having all the specialty bars? Which ones are the best? Which do you start with? The options are many and overwhelming! Have no fear. Today we are going to lay out the top 3 specialty bars for powerlifting. 

Specialty Bars for Powerlifting – Do You Compete?

First and foremost, if you are competing in sanctioned powerlifting meets, your first specialty bars should be specific to the big three: a squat bar, a bench bar, and a deadlift bar.  A Squat bar is a little thicker than normal barbells for increased stiffness and decreasing whip. It is also a little longer to accommodate larger lifters and will have very aggressive knurling as well as full center knurling to help with grip.

A bench bar is similar in that it is a little thicker (not as thick as a squat bar), has longer sleeves, and will have less aggressive knurling to help with hand comfort. Lastly, a deadlift bar will have a slightly thinner diameter and will be longer to encourage flex and whip.  The knurling will be very aggressive and there will usually not be center knurling. 

Please make sure to check your federation for what bars they use, as not all use all three.

If you’re not competing in sanctioned powerlifting meets and are looking for specialty bars that can help and add options to your training, we will tackle a specialty bar for each of the Big 3, therefore having the top 3 specialty bars for powerlifting.

Specialty Bar for Squat

Specialty bars are like shoes, there’s one for any occasion.  For squats, our recommendation for the best specialty bar would be a Safety Squat Bar (SSB).  It is one of the most iconic of specialty bars with padding behind the neck and over the shoulders, handles that come out in front of your shoulder, and sleeves that have a drop and camber to keep the weight steady.  The SSB has many benefits for lifting as it helps lifters stay in a better upright position, moves tension and strain away from the lower back, and can help with quad development due to encouraging a more upright position.

It can also help if there are shoulder or elbow issues which make traditional back squats painful or unavailable.  While it can be used for squatting, it can also be used for many other movements such as good mornings, lunge variations, and split squats to name a few.  Some have even used it for pressing movements similar to block presses.  All in all, this bar can open up many accessory options especially if you are running any of the Juggernaut AI App programs.

Which SSB is right for you?  We have a couple recommendations.  Prime Fitness has what we consider to be the best of the best when it comes to the SSB called the Super Squat Bar.  If you want a thorough review on the Super Squat Bar, check out this article. Another option is the SSB from Bells of Steel. Their bar is a more traditional looking SSB with different handle options you can add to change the grip. 

Specialty Bar for Bench

For bench, the specialty bar that has the most benefit would be a multi grip bar.  These usually have weight sleeves that are attached to a rectangle with several different grip options.  While it goes by several names such as swiss bar, football bar, and neutral grip bar, we will go with calling it a multi grip bar. The multi grip bar allows for a more neutral grip which can take the strain off of the shoulders and help build the triceps therefore increasing lock out strength.

The multi grip bar can be used both for bench press as well as overhead press and even some arm accessory movement like skull crushers or curls.

The first recommendation for a multi grip bar would be Intek Strength’s neutral grip bar. While it is expensive, the grip options and quality of manufacturing makes it our number one choice.  If you want a comprehensive review on this bar, check out this article.  A second, less expensive option is again from Bells of Steel, their Arch Nemesis Swiss Bar.  Something to keep in mind with this one is that it is cambered so there is a deeper range of motion.  Some may like this as it can give a better stretch for pec development, but can also be a little more intense on the shoulders. 

Specialty Bar for Deadlift

Finally, we have come to the best specialty bar for deadlift, the trap bar.  Now, there are a couple options here, the standard hex trap bar and the open trap bar.  Both will benefit your deadlift.  The key difference is the standard hex trap bar is an enclosed hexagon shape with the sleeves on the side.  An open trap bar only has one side of the hexagon connected to the sleeves with the other side open allowing for more versatile use.  Typically both bars will have at least two different handle heights at a neutral grip position.

This can allow for easier use as well as benefiting those who may not have full depth for their deadlift or squats, may be rehabbing an injury, or who are looking to work different load angles.  Having the open side with the open trap bar allows for other movements outside of just normal deadlifts such as lunges, farmer carries, even zercher squat and carry movements.

The trap bar allows the weight to be more centered on the body meaning the lifter is more upright as opposed to a normal straight bar deadlift where the load is in front of you.  This can be more lower back friendly in those pulling motions along with adding more load to the quads which benefit your deadlift and squat. 

The number one option for trap bars would be the Trap Bar by Prime Fitness.  This open trap bar comes with adjustable handles allowing for different height settings to mimic either drop sets or rack pulls without having to have a rack.  It has a large weight limit and is well constructed.  There are also different handle styles which can be purchased separately.  Another open trap bar option would be the Open Trap Bar from Rep Fitness.  This is a cheaper option, but still very well made.  It offers different handle options to choose from and also has center knurling on the frame tubing allowing you to use it in a variety of ways outside of just deadlifts. 

Wrap Up – Specialty Bars for Powerlifting

Whether you choose the SSB, the multi grip bar, the trap bar, or all three to help with your powerlifting, the main focus should be to use these as tools to build your Big Three Total.  Each bar has its uses and benefits.  They can help challenge your abilities, open more options to accessory work, and also bring some much needed change and variety into your training.  While these three options are just a drop in the ocean of specialty bars, we believe these are the top three specialty bars for powerlifting.  Looking for more in-depth information?  Check this article out. 

This article was written by Christian Ernst.