With all the different types of barbells out there, it’s understandable you get confused sometimes. How much does that barbell on the squat rack actually weigh? It’s usually not very complicated. In this article, we’ll quickly untangle your confusion.
The standard squat barbell you find in most commercial and home gyms weighs 20 kg. Barbells which are built to pounds can weigh 44-45 pounds. Other barbells can sometimes be used to squat and can weigh anywhere from 15 to 30 kg (33-66 pounds).
In the rest of this article, we’ll cover the details of the different barbells which can be used to squat, why the weight matters, and what you can do if an empty bar is too heavy.
Contents
Standard Squat Bar Weight
A standard squat barbell you can find in most commercial and home gyms will weigh 20 kg. Barbells which are built to pounds can weigh 44-45 pounds.
Most barbells you’ll find in gyms around are general-purpose bars that are used for all exercises from squatting to deadlifting to benching, etc. Only specialized, barbell-focused, gyms will have different specific bars for squatting.
Most general-purpose barbells are modeled after the men’s Olympic barbell. That means the squat barbell you’ll likely find on your squat rack weighs 20 kg or 44-45 lbs.
There can be small variations since in most places, you don’t get official Olympic barbells but cheaper copies and variations. However, they’ll likely be close in weight and dimensions if you go to a decent gym.
Different Types of Squat Barbell Weights
While most barbells on a squat rack will weigh 44/45 lbs., there are six other types of barbells that are used for squatting.
| Type | Weight (kg) | Weight (lbs.) | Length (mm) | Length (in.) | Diameter (mm) |
|---|---|---|---|---|---|
| Men's Olympic | 20 | 44.09 | 2200 | 86.61 | 28 |
| Women's Olympic | 15 | 33.07 | 2010 | 79.13 | 25 |
| Powerlifting (IPF)(Men+Women) | 20 | 44.09 | 2200 | 86.61 | 29 |
| 6' Barbell | 12-15 | 26-33 | 1829 | 72 | 25-28 |
| Safety Squat bar | 20.4-31.7 | 45-70 | 2133-2260 | 84-89 | |
| Cambered bar | 22-25 | 50-55 | 2438 | 96 | 32 |
Men’s Olympic Barbell
The men’s Olympic barbell is what most general barbells are modeled after. Real Olympic bars have to be built to very tight tolerances. Most general barbells are quite close to this barbell but can deviate on some points.
A men’s Olympic barbell is a weightlifting bar used in various strength training activities, such as squats, deadlifts, bench presses, and Olympic weightlifting movements like snatches and clean & jerks.
It has the following key features:
| Aspect | Description |
|---|---|
| Weight | 20 kilograms (44 pounds) |
| Length | 7’2 feet (2.2 meters) |
| Shaft Length | 1310 mm (51.5″) |
| Diameter | 28 mm |
| Sleeves | Rotating sleeves for reduced wrist stress during dynamic movements |
| Knurling | Center knurling |
| Markings | Marking rings 910 mm apart |
| Common Use | Weightlifting competitions, commercial gyms, home setups |
Women’s Olympic Barbell
Some gyms will use the women’s Olympic bar as their standard bar because it’s comfortable to use for more customers. Men can still somewhat comfortably use women’s bars but men’s bars are often too thick and heavy for women.
| Aspect | Description |
|---|---|
| Weight | 15 kilograms (33 pounds) |
| Length | 6.6 feet (2 meters) |
| Shaft Length | 1310 mm (51.5″) |
| Diameter | 25 mm |
| Sleeves | Rotating sleeves for reduced wrist stress during dynamic movements |
| Knurling | No center knurling |
| Markings | Marking rings 910 mm apart |
| Common Use | Weightlifting competitions, commercial gyms, home setups |
Power Squat Bar
There is a barbell that can in some cases be found on a squat rack which is much thicker and a bit heavier than the standard bars.
This bar goes under a few different names; power squat bar, 32mm squat bar, and a few others. They look like a normal bar but they’re thicker with a 32 mm shaft. This also leads to the bar being heavier at 25 kg (55 lbs).
The main reason for this bar’s existence is something called ‘whip’. This is how much a bar flexes and bounces under heavy loads. This can throw off your balance during squats and can increase the load when the bar bounces back. A thicker bar is stiffer and thus easier to squat heavy with.
Besides being thicker, it’s also longer. Both the shaft and the sleeves are longer to accommodate more weight.
| Aspect | Description |
|---|---|
| Weight | 25 kilograms (55 pounds) |
| Length | 94.5″ (2.4 meters) |
| Shaft Length | 56″ (142 cm) |
| Diameter | 32 mm |
| Sleeves | 50 mm Diameter |
| Common Use | Powerlifting, squats, and heavy compound lifts |
Safety Squat Bar
Safety squat bars look very different than a normal straight barbell. There are extra pieces and bends on this one. They are supposed to make holding the bar easier and reduce stress on your wrists, elbows, and shoulders.
For some people they feel better for the low back, for others, they don’t. It’s personal preference if you like this bar.
Since the SSB isn’t modeled after any competition bar, the dimensions and weights can differ from bar to bar. That’s why you’ll see ranges in the chart below.
| Aspect | Description |
|---|---|
| Purpose | Designed for squatting exercises, especially for individuals with shoulder or mobility issues |
| Weight | Varies, typically around 20-30 kilograms (44-66 pounds) |
| Design | Angled handles, padded shoulder yoke, and safety handles for added support and comfort |
| Benefits | Minimizes strain on shoulders and wrists, promotes upright posture during squats |
| Variations | Different models may have varying padding, handles, and bar shapes |
| Common Use | Rehab facilities, Strength focused gyms, strength training home setups |
6′ Bar
This isn’t really an official barbell but many gyms still use these. They are. a bit shorter than other barbells which means you need less space to use one. That’s beneficial in both commercial and home gyms.
At the same time, they do fit on a squat rack so you can encounter one when squatting. That’s not the case for all 6′ bars but many will fit on a rack. Most 6′ barbells weigh 15 kg (33 lbs). The shaft is often a bit thicker at 28-29 mm. That’s to reach the 15 kg weight, you have to put the metal somewhere.
| Aspect | Description |
|---|---|
| Weight | Usually 15 kilograms (33 pounds). Some 6′ bars can have different weights. |
| Length | 6 feet (1.82 meters) |
| Diameter | 28-29 mm |
| Sleeves | Rotating sleeves for reduced wrist stress during dynamic movements |
| Common Use | commercial gyms (bench press), home setups |
Cambered Bar
A cambered bar, also known as a “Cambered Squat Bar” or “Cambered Bench Bar,” is a specialized type of barbell used in strength training exercises like squats and bench presses. It is characterized by its unique curved or arched shape, with the center portion of the bar being higher than the ends.
This curvature changes the dynamics of the lift. On the squat it changes the center of gravity which means your muscles are targeted differently for a different training impulse. The curved bar also feels different on your back and is more comfortable for many people.
Like the SSB this is a very specialized bar for advanced lifters that need all the little bits extra they can get. It’s usually used as a squat variation.
On the bench press the main thing you get from a cambered bar is more range of motion which could mean more muscle development.
| Aspect | Description |
|---|---|
| Purpose | Designed for squatting and benching, offering a unique loading angle and emphasis |
| Weight | Varies, typically around 20-30 kilograms (44-66 pounds) |
| Design | Curved bar shape with cambered center, providing a different squatting experience |
| Benefits | Alters the squat movement pattern, places emphasis on different muscle groups than a straight bar. |
| Use Cases | Used for powerlifting, accessory work, variation in squat training. For advanced lifters. |
| Variations | Different models may have varying degrees of camber and bar shape |
IPF Powerlifting Bar
If you train in a powerlifting gym, this might be the bar you find on the squat rack. There are some differences with normal bars but the weight is still 20 kg.
The International Powerlifting Federation (IPF) has its own standards for barbells to be used in competitions. Unlike Olympic bars, there is no difference between men’s and women’s bars, both use the same bar.
In reality, it’s heavily based on the Olympic men’s barbell. They have the same length and weight. The diameter, shaft, and sleeve length are slightly different but now worlds apart. The knurling is a bit more aggressive and has markings in a different spot.
One big difference is that Powerlifting barbells have sleeves that spin less smoothly. That’s because powerlifting doesn’t have any movements that need free spinning sleeves.
| Aspect | Description |
|---|---|
| Purpose | Designed for powerlifting competitions and training, meets International Powerlifting Federation (IPF) standards |
| Weight | 20 kg (44.09 lbs.) |
| Length | 2200 mm |
| Diameter | 29 mm |
| Design | Straight bar with center knurling, specific markings for grip and hand placement |
| Markings | IPF-standard markings for hand positioning and centering |
| Sleeve Rotation | Sleeves often have moderate rotation to reduce stress on wrists during bench press |
| Common Use | Powerlifting competitions, IPF-affiliated gyms, strength training setups |
Does Squat Bar Weight Matter?
Yes, the weight of an empty squat bar does matter, especially when it comes to your overall lifting performance, technique, and progression. The weight of the empty bar is often referred to as the “barbell’s tare weight,” and it can impact your training in several ways:
What If a Squat Bar Is Too Heavy?
As a beginner, just the bar can be too heavy, no matter which bar you’re using. It’s never a good idea to use weights that are too heavy for you since that can be dangerous. Luckily, there are quite a few things you can do:
While the barbell squat is a great exercise for building muscle and strength, it’s not the only way you can accomplish this. Everyone has to start somewhere, there’s no shame in starting somewhere that’s not under the barbell.
In my opinion, the barbell gets overhyped as the only reasonable thing to use to build muscle and strength. They are great but they’re just a tool in the toolbox. If it’s not the right tool (yet) use another one.
Are Squat Barbells The Same As Other Bars?
In most gyms, the squat bar is exactly the same as the bench and other barbells. Usually, gyms just buy a bunch of the same barbells and put them everywhere. So the bar you’re using to deadlift, bench press and other barbell exercises is the same as the one you use to squat.
Most gyms will have an EZ curl bar. But that one doesn’t fit on a rack and has bends in it so it’s easy to recognise. It would be pretty difficult to squat heavy with an EZ bar.
In gyms that are very focused on barbell weightlifting, there is a good chance the bars are actually different. In that case, the gym owner or staff will very likely be able to tell you which bar is what and what it’s for.
How Do You Know How Heavy The Squat Bar Is?
If you’re not sure how heavy the bar you’ve been using is, you can do a few things:
FAQ
Do You Count The Bar Weight In The Total Squat Weight?
Yes, the weight of the bar itself is counted as part of the total squat (or any other movement) weight.
When you calculate the total weight lifted during a squat, you typically include the weight of the barbell along with the weight of any additional plates that are loaded onto the bar.
For example, if you’re using a standard Olympic barbell that weighs 20 kg (44 lbs) and you’ve added two 20 kg plates (one on each side), your total squat weight would be:
Barbell weight: 20 kg
Plates weight: 20 kg + 20 kg = 40 kg
Total squat weight: 20 kg (barbell) + 40 kg (plates) = 60 kg
