• Dane Miller’s “perfect warm-up for athletes”
• The latest on concussions by Konstantinos Ikonomou
• The dietary habits and supplement consumption of gym-goers

Dane Miller’s “the perfect warm-up for athletes”

Renowned strength and conditioning coach Dane Miller, known for his prominent YouTube channel “Garage Strength,” recently presented a video outlining the optimal general warm-up routine applicable to any sport. Drawing from his own experience and recent observations at the Paris Olympics, where he closely studied the warm-up techniques of elite athletes, Miller asserts that this warm-up regimen adeptly elevates the heart rate, prepares the joints, and readies the muscles for subsequent physical exertion.

The initial exercise in Miller’s sequence involves a PVC pipe walk. According to Miller, this exercise aids in loosening the feet and ankles, stimulating cognitive function, refining balance, and enhancing proprioception. Subsequently, Miller advocates for banded thoracic spine rotations from a split stance position and trunk rolls, emphasising the harmonisation of muscle activation and joint mobilisation. Notably, Miller draws attention to his observation of U.S. Olympian Grant Fisher performing a similar exercise during his warm-up at the Paris Olympics.

Transitioning further, Miller engages in a series of exercises, including the single-leg RDL into a hip lock and duck walks, ensuring the incorporation of hinging and squatting movement patterns within the warm-up. Finally, to boost explosiveness and quick reactions, Miller uses the duck hop exercise to activate the nervous system.

Regardless of whether you agree with Miller’s belief in the superiority of this general warm-up routine, the provided video deserves attention. It sheds light on the practices used by top practitioners with their athletes.

While we’re on the subject of warm-ups, why not check out our more recent course: Warm Ups and Cool Downs

The latest on concussions by Konstantinos Ikonomou

Renowned clinical specialist physiotherapist Konstantinos Ikonomou recently published an insightful post on LinkedIn, shedding light on the enduring impact of concussions. In this post, Ikonomou succinctly summarises the latest research on the long-term effects of concussions, revealing that even after symptom resolution, persistent alterations in brain structure and function can impede an athlete’s recovery from training stimuli. Notably, Ikonomou emphasises that premature return to training following a concussion significantly elevates the risk of musculoskeletal injuries.

Furthermore, Ikonomou underscores the cognitive implications of concussions, highlighting the potential challenges for student-athletes due to concentration and memory issues. He also draws attention to the strong correlation between concussions and mental health conditions such as depression and anxiety, while noting the adverse impact of concussions on gut health and overall well-being.

Concluding his post, Ikonomou advocates for the serious consideration of concussions, emphasising the necessity of ensuring a complete recovery before resuming sporting activities. He stresses the criticality of immediate treatment and the need for long-term monitoring. Lastly, he highlights the importance of further research into concussions.

Ikonomou’s LinkedIn post and the referenced study are highly recommended for a comprehensive understanding of this critical issue for those involved in contact or combat sports. If you’re interested in learning more about this topic, be sure to check out our blog Concussion Recovery: Why it’s important to get active after a head knock (but don’t overdo it), podcast Brain Food: Essential Advice For Concussion Recovery, and course Concussion Rehab.

The dietary habits and supplement consumption of gym-goers

A recent study, published this month, delves into the dietary habits and supplement usage of individuals who frequent gyms in Portugal. The study encompassed 303 gym-goers, representing both genders and located in Lisbon, Portugal.

On average, each athlete in the study consumed 1.59 supplements. The most frequently used supplements were protein (59%), creatine (41%), and multivitamins (27%). Male participants preferred protein and creatine, while female participants favoured L-carnitine and protein yoghurts.

A notable observation from the study pertains to the sources relied upon by participants for information about sports nutrition and supplement consumption. The internet emerged as the primary source (42%), followed by advice from friends (27%). Notably, registered dietitians (25%) and medical professionals, such as doctors (14%), were consulted less frequently for guidance.

While the internet undoubtedly offers a wealth of valuable information, it also presents a substantial volume of misleading and erroneous content from unqualified sources. Relying on advice from friends without professional expertise can similarly pose concerns. Hence, this study demonstrates the underutilisation of dietitians, emphasising the need for increased awareness of their significance.

For those interested in gaining a deeper understanding of the dietary practices and supplement utilisation of regular gym-goers, we recommend checking out this study. Also why not check out our relevant blogs:

• Supplements in sport: What are the benefits and risks?
• Do your athletes know why they are taking supplements?

The post The Perfect Warm-Up! appeared first on Science for Sport.

1. What is Hydrotherapy?
2. What are the Benefits of Hydrotherapy?
3. Hydrotherapy for Recovery
4. Hydrotherapy for Rehabilitation
5. Does Hydrotherapy Work?
6. Conclusion

Hydrotherapy, derived from the Greek words “hydro” (water) and “therapeia” (healing), refers to the therapeutic use of water to treat various physical and mental health conditions. Hydrotherapy encompasses a range of treatments, including hydrotherapy massage, hydrotherapy pools, and hydrotherapy exercises, each utilising the properties of water to promote health and well-being.

What is Hydrotherapy?

Hydrotherapy is defined as the external or internal use of water in any form (liquid, steam, or ice) for health purposes such as pain relief, improved circulation, muscle relaxation, improved mobility, reduced stress, improved sleep quality, and fatigue reduction. It involves methods like thermotherapy, cryotherapy, contrast water therapy and thermoneutral therapy (1). Furthermore, aquatic exercise and underwater massage can be used with these methods.

Cryotherapy

Cryotherapy refers to the treatment of injury using extreme cold such as icepacks, or liquid nitrogen, and also includes cold water immersion (CWI) whereby subjects are immersed in cold water < 15 °C. A wide variety of techniques have been used to implement CWI including ice baths, ice bins, and plunge pools (1). More recently, portable ice bathtubs have become a popular and affordable alternative. An immersion duration of between 15-20 minutes has been suggested in research, however, the duration could be as low as 30 seconds due to individual tolerance to cold temperatures (1).

Thermotherapy

Thermotherapy, or hot water immersion (HWI) refers to immersion in warm water > 36 °C to increase core body temperature. This can be implemented using heated baths, spas and pools. An immersion duration of between 10-20 minutes has been suggested in research (1). 

Contrast Water Therapy

Contrast water therapy (CWT) refers to alternating between hot and cold temperatures. For example, an athlete may go from an ice bath to a hot shower. Protocols have varied widely, but often consist of 30-300 seconds at a hot temperature, followed by 30-300 seconds at a cold temperature. This is repeated between 3-7 times and lasts between 4-30 minutes (1).

Thermoneutral Therapy

Thermoneutral therapy is the simplest form of hydrotherapy to apply as temperatures typically range between 16-35°C. Immersion time ranges from between 5 minutes and 6 hours (1).

What are the Benefits of Hydrotherapy?

The benefits of hydrotherapy are multifaceted, encompassing both physical and psychological aspects of health and performance.

Physical Benefits

Reduced Muscle Soreness

CWI, HWI and CWT improved the recovery of maximal isometric squat force compared to a passive recovery group at 24, 48, and 72 hours following an eccentric leg press post-fatigue protocol. The hydrostatic pressure caused by water immersion is believed to displace fluids from the periphery to the central cavity. This causes physiological changes including increased substrate transport, cardiac output and a reduction in peripheral resistance. These changes may increase the removal of waste products, possibly enhancing recovery from exercise-induced muscle soreness. However, only CWI and contrast water therapy enhanced the recovery of squat jump power and post-exercise swelling. This demonstrates that water temperature also appears to affect recovery using hydrotherapy (2).

Improved Strength

Foley et al. (2003) investigated the effects of a 6-week intervention comprising three 30-minute thermoneutral water or gym-based training sessions per week on the strength and function of osteoarthritis patients (3). The same progressive loading strategy was utilised for both water and gym-based interventions. Both interventions successfully improved the physical function and strength of participants, however, gym-based sessions were more effective in improving the muscular strength of the quadriceps. Increased muscle strength around affected joints can improve shock absorption capacity and joint stability. Water resistance can therefore improve physical function and muscular strength without the load associated with land-based weight-bearing physical activity. 

Injury Rehabilitation

Mixed-level athletes suffering from femoroacetabular impingement underwent a hip arthroscopy as they were unable to perform their sport due to debilitating pain and restricted range of movement. Following surgery, the athletes were allocated to a control group comprised of land-based exercises or a hydrotherapy group including thermoneutral water and land-based exercises. The same progression principles and exercises were employed, regardless of group. The hydrotherapy group returned to play at 15 weeks, while the control group took 22.3 weeks, demonstrating an improved return. Furthermore, the athletes’ hip-specific scores and patient satisfaction scores improved considerably, suggesting that hydrotherapy is beneficial in post-operative injury rehabilitation (4).

Pain Relief

A 6-week intervention of one 30-minute thermoneutral hydrotherapy exercise session demonstrated a greater improvement in the Numeric Pain Rating  Scale ( NRPS) when compared with land-based exercises of the same volume and frequency. The hydrotherapy group demonstrated the maximum response compared to the land-based group. However, both interventions elicited a greater improvement in pain compared to the control group. This demonstrates that hydrotherapy offers a non-invasive, drug-free treatment option that can reduce pain and improve quality of life. The reduction in gravitational force allows for easier movement and pain reduction during exercise and therapy sessions (5).

Psychological Benefits

Reduced Anxiety 

Benfield et al. (2001) reviewed the use of hydrotherapy to decrease anxiety and pain during labour. The mean water temperature of the studies was 36 °C, however, temperature varied from 32-42°C (6). After bathing for 15 minutes the anxiety scores of all women in the hydrotherapy group decreased, whereas only 43 % reported a decrease in the control group. Furthermore, the hydrotherapy group demonstrated a mean decrease in anxiety, whereas the control group increased. This anxiety reduction is believed to increase relaxation, which is particularly beneficial during the physiological and psychological effects of labour. Therefore, during labour, immersion in warm water is hypothesised to decrease the production of stress-related hormones such as cortisol, whilst increasing the release of endorphins, which are natural mood enhancers.

Improved Sleep Quality

Patients with fibromyalgia completed a 2-month intervention consisting of 2 x 60-minute hydrotherapy sessions per week in a 32 °C pool. On completion of the intervention, patients reported an improvement in perceived physical function, work absenteeism, pain intensity, fatigue, morning tiredness, stiffness, anxiety, depression, sleep quality and daytime sleepiness. With regards to sleep quality, the Pittsburgh Quality Sleep Index (PSQI) was used to detect sleep disorders in the month leading up to the study. Prior to the intervention sleep disruption was scored at 39.5. Upon conclusion, 80 % of patients reported an improvement in sleep quality, with a mean reduction to a score of 33. It is stipulated that the physiological effects of hydrotherapy originate from the combination of the physical effects of water (thermal/mechanical) and exercise (7).

Improved General Health

A hot spring balneotherapy intervention was used for 30 minutes, 2-3 times per week for 5 months with 326 participants classified as ‘sub-healthy’ at two separate springs. The balenotherapy group bathed in a head-out immersion bath with naturally warm water (36-42 °C) mineral water. The research concluded that balenotherapy improved a range of factors including mental stress, women’s health problems, sleep quality and general health. Interestingly, despite mental stress being significantly relieved, bad/low mood, worry and irritability were not relieved. Symptoms of head pain, joint pain, leg or foot cramps and blurred vision were significantly relieved in the intervention group. 

Further analysis also revealed that increased bathing time increased relief and participants in the senior group (56-65 years old) had greater relief from insomnia, fatigue or cramps. Women’s health problems including breast pain, dysmenorrhea and irregular menstruation were significantly relieved in the intervention group possibly because of the thermal effects of spring water can regulate metabolism and blood circulation and metaboric acid can regulate the endocrine system (8).

Hydrotherapy for Recovery

Hydrotherapy has been found to improve the recovery of maximal force, power and swelling 24, 48 and 72 hours post-fatigue protocol (2). This could be particularly beneficial for athletes with short turnaround times between competitive fixtures. Examples include international football tournaments, tennis tournaments, basketball and baseball. 

Twelve cyclists completed five consecutive days of cycling consisting of 105 minutes, including 66 maximal sprints. They then completed a 14-minute recovery intervention consisting of either CWI, HWI, CWT or passive recovery. Sprint and time trial performance were enhanced across the five day period following a CWI and CWT recovery when compared with HWI and passive recovery. CWI and CWT appear to improve recovery from high-intensity cycling and therefore allow maintenance of performance across a five day period (9). 

However, a systematic review investigating the use of CWI post-resistance training stated that less muscle growth was achieved compared to no post-exercise immersion (10). Therefore, it should be considered whether recovery or adaptation is the goal post-exercise.

Hydrotherapy Massage

Hydrotherapy massage involves heated water and mechanical pressure provided by jets or manual manipulation to massage the body. This type of therapy is typically performed in specially designed tubs, hydrotherapy pools, whirlpool baths, and hydromassage tables.

WATSU

WATSU is a passive form of hydrotherapy in chest-deep thermoneutral water (35 °C) combining myofascial stretching, joint mobilisation, massage and shiatsu. A therapist stands in the water, supporting the supine patient with their upper body, slowly moving the patient in circular motion sequences. Simultaneously, the therapist uses their hands to stimulate acupuncture points (11).  

In a systematic review, it was reported that WATSU was predominantly used as an intervention for pain, physical function and mental health with chronic conditions such as fibromyalgia, asthma, neurological conditions and geriatric care. The meta-analyses concluded that WATSU had a beneficial effect on acute and chronic pain, however, this was not statistically significant. Similarly, the analysis concluded that WASTU indicated beneficial mental effects but was not statistically significant. Interestingly, WATSU appears to have moderate effects on physical function, linking to lower muscular tone and stiffness, translating to fewer muscle spasms and increased range of motion (12). 

Hydrotherapy for Rehabilitation

Hydrotherapy has been found to accelerate the return to play time of athletes following a hip arthroscopy. It is stipulated that the buoyancy of water reduces the impact on joints and muscles, making it ideal for individuals in the early stages of rehabilitation (4).

Eighteen male professional athletes who incurred a grade I or II acute ankle sprain began thermoneutral hydrotherapy with hydrogen-rich water (HRW) intervention or a standard RICE (rest, ice, compression, elevation) protocol 24 hours post-injury. The HRW group received 6 x 30-minute ankle baths every 4 hours during the intervention period. The RICE group offloaded the injured leg, administering ice packs for 8 x 20 minutes every 3 hours. HRW was equally as effective for reducing joint swelling and pain while regaining range of motion and balance 24 hours post-acute ankle sprain. Therefore, HRW could be applicable to athletes and healthcare professionals requiring an alternative strategy to reduce swelling and pain (13). Further investigation is required to identify the effectiveness of HRW on other upper and lower-limb injuries.

Patients with osteoarthritis of the knee were allocated into a land-based or thermoneutral water-based exercise group for an 18-week period. Both groups completed similar exercises, consisting of gait training and strengthening and stretching the muscles of the lower extremities 3 times per week for 50 minutes per session. A similar progressive volume-loading strategy was also used by both groups. Both land-based and water-based exercises reduced pain and improved function, showing that water-based exercises could be a suitable alternative to land-based exercises (14). 

Knee and hip implants with telemetric data transmission were used to measure the joint contact forces of twelve elderly participants completing thermoneutral aquatic and land-based exercises. In chest-high water, the buoyant force led to decreases of 65-68 % in body weight. Specifically, a reduction of 58 % was identified in the hip and 62 % in the knee during a one-legged stance. Furthermore, both higher movement velocity and increased water resistance led to an increase in joint forces. This indicates that aquatic exercises can be used for effective muscle activation. Furthermore, these joint forces and muscle activation can be manipulated through exercise selection, movement velocity and utilising additional resistive devices, proving a useful tool in rehabilitation (15).

Hydrotherapy Exercises

Hydrotherapy exercises, performed in water, help improve strength, flexibility, and balance. They are a viable option for individuals recovering from sprains, fractures, or post-surgical intervention. 

Throughout pregnancy, hydrotherapy exercises have also been found to help control heart rate and blood glucose levels, prevent excessive weight gain, and improve balance and mobility. These exercises can be adapted to suit individuals at different stages of recovery, rehabilitation or pregnancy (16). 

Walking or Jogging

Water walking or jogging is particularly beneficial for individuals recovering from lower limb injuries or surgeries. Additionally, it is an excellent method of reintroducing locomotion without the cost associated with equipment such as anti-gravity treadmills (14).

Water Squats

Water squats are performed by standing in the water at different depths, dependent upon the stage of rehabilitation. This exercise targets the lower body muscles and aims to improve strength and stability. The buoyancy of the water reduces the load on the lower limbs, making it easier for individuals with pain or injuries to perform (15).

Aqua Aerobics 

Aqua aerobics involves aerobic exercises performed in water, including jumping jacks, high knees, leg kicks, treading water and arm circles. These exercises can enhance cardiovascular fitness, strength and balance. Aqua aerobics is suitable for individuals of all fitness levels and ages (17,18).

Does Hydrotherapy Work?

There is still some speculation about the use of hydrotherapy for physical and psychological purposes. Furthermore, the method of hydrotherapy (thermotherapy, cryotherapy, contrast water therapy) applied will change the effect it has on an individual.

Cold Water Immersion (CWI)

CWI  has commonly been used to aid post-exercise recovery. A review including 27 studies measured the effects of various cryotherapy on delayed onset muscle soreness (DOMS). Analysis revealed that CWI significantly improves DOMS at 24, 48 and 96 hours post-exercise. It should be noted that CWI reduced DOMS more than cold air and ice packs. Furthermore, male participants responded better than female participants up to 48 hours (19). 

Thermotherapy

Despite its use in a physiotherapy setting, there is less research-based evidence to support thermotherapy. A review by Versey et al. (2013)  found that thermotherapy is unlikely to have a significant positive effect on the recovery of performance (20). However, studies have suggested there are a variety of psychological benefits to thermotherapy.

In labour, the anxiety of all women in hydrotherapy decreased, whereas only 43 % reported a decrease in the control group (6). A hot spring balneotherapy intervention improved a range of factors including mental stress, women’s health problems, sleep quality and general health (8).

Contrast Water Therapy

A review by Higgins et al. including 23 articles investigated the recovery effects of contrast water therapy with well-trained team sport athletes (21). Contrast water therapy did not enhance recovery of perceived muscle soreness 24 hours post-exercise; however, it appeared to reduce the detrimental effects of team sport on countermovement jump performance 24 hours post-exercise but had no additional benefit 48 hours post (21).

Thermoneutral Therapy

Hydrotherapy exercises completed in thermoneutral water have been used with individuals recovering from injury, surgical intervention or patients diagnosed with chronic conditions such as fibromyalgia (3). 

Although water-based exercise has been found to improve both physical function and strength, however, gym-based interventions have been more effective at improving the strength of osteoarthritis patients (3). Silva (2008) also found that hydrotherapy improved physical function and reduced pain similar to land-based exercises (14). Athletes recovering from femoroacetabular (hip) impingement returned to play at 15 weeks following a hydrotherapy intervention, while the control group took 22.3 weeks, demonstrating a significantly improved return to sport (4).

Patients with fibromyalgia reported an improvement in perceived physical function, work absenteeism, pain intensity, fatigue, morning tiredness, stiffness, anxiety, depression, sleep quality and daytime sleepiness (7).

Conclusion

Hydrotherapy offers a range of benefits, from physical and psychological improvements to aiding in recovery and rehabilitation. The method of hydrotherapy intervention seems to elicit different responses, therefore the individual’s goal should be considered before selecting a specific method. The therapeutic properties of water make it a versatile treatment option for various conditions. Whether used in clinical settings, sports facilities, or at home, evidence suggests hydrotherapy can enhance health and well-being. As research continues to investigate its efficacy, hydrotherapy remains a valuable tool in the arsenal of modern therapeutic practices.

The post Hydrotherapy appeared first on Science for Sport.

• Live sports data from Jakob Ingebrigtsen’s 5000m Olympic victory
• Is Turkesterone an effective supplement for body composition?
• An insight into the pre-season testing for the Emirates Lions rugby team

Live sports data from Jakob Ingebrigtsen’s 5000m Olympic victory

Earlier this month, Jakob Ingebrigtsen achieved Olympic success in the 5000m final. A YouTube video documenting his training data from February leading up to the 5000m Olympic race was recently published. The data was obtained from his COROS watch, which is one of his sponsors.

The video commences with an illustration of the eight-week high-volume training phase that Ingebrigtsen commenced in February. It is compelling to observe the substantial enhancements in Ingebrigtsen’s baseline fitness during this phase. Following a brief taper, the subsequent phase of Ingebrigtsen’s training concentrated on race-specific training. Additionally, the video offers insightful analysis of Ingebrigtsen’s heart rate variability data. It is noteworthy that the low points in the heart rate variability analysis during this period aligned with the birth of his daughter and the commencement of his altitude training.

Further in the video, a comprehensive analysis of the 5000m final is provided. The live data at various stages of the race is presented through graphs. Interestingly, Ingebrigtsen’s heart rate was 121 beats per minute at the start line. Data was consistent from the start up until the 3000m mark, with an average heart rate of 176 beats per minute and an average cadence of 188 steps per minute. Beyond 3000m, his heart rate increased to 180 beats per minute, with his step cadence rising to 193 steps per minute, corresponding to an increase in pace by the front runners. In the final 600m, Ingebrigtsen reached his maximum cadence of 223 steps per minute with an average heart rate of 183 beats per minute.

If you’re a sports data enthusiast, this video is a must-watch as it offers a rare inside look into the live data of an Olympic final race. Also, don’t forget to check out our excellent blog on Heart Rate Variability our course Aerobic Conditioning while you’re at it!

Is Turkesterone an effective supplement for body composition?

Turkesterone (extracted from the plant Ajuja turkestanica), a popular supplement in the fitness industry, has purportedly been associated with increased testosterone concentrations and improved body composition. However, a recent study challenges these claims.

The study monitored 31 participants, both male and female, assessing their body composition and handgrip strength pre and post-intervention using a DEXA scan. The intervention divided participants into two groups: one receiving daily supplementation with 500 mg of Turkesterone and the other receiving a placebo of rice flour.

Ultimately, the research uncovered no discernible differences between the two groups post-intervention, suggesting that Turkesterone had no substantial effects on body composition or handgrip strength in healthy, active individuals. Consequently, the study calls into question the purported effectiveness of Turkesterone as a supplement.

We have a very relevant blog post written by our highly respected performance nutritionist, Dr. James Morehan. The post raises an important question: do athletes truly understand the reasons behind taking sports supplements?

Also, while we are on the subject of supplements, we have just released an excellent new course that we highly recommend checking out! Sport Supplements (click here)

An insight into the pre-season testing for the Emirates Lions rugby team

Last week, Samuel Wood shared an insightful post on LinkedIn regarding the pre-season preparations of the Emirates Lions, a South African rugby team, which garnered significant attention. The post features a video clip showcasing various tests and technologies utilised during their pre-season training.

In the video, DynaMo devices are demonstrated to evaluate joint range of motion and strength. The tests include shoulder isometric strength, hand grip strength, shoulder internal and external range of motion, and hip flexion range of motion. These assessments were conducted using the DynaMo Plus device and technology. Additionally, ForceDecks, a brand of force plates, were employed to measure countermovement jump performance. Wood highlights that this comprehensive pre-season testing battery offers valuable insights for the team’s medical staff regarding the players’ physical condition upon their return.

It should be noted that all testing technologies featured in the video are attributed to VALD Performance. This informative LinkedIn post and accompanying video provide an in-depth understanding of how an elite rugby team integrates advanced tests and technology into their pre-season regimen.

If you are interested in learning more about VALD Performance why not check our blog ForceDecks Dual Force Plate System by VALD. Also if you are interested in force plates, check out our excellent course: Force Plates

From us this week:

>> New course: Sport Supplements
>> New podcast: All Those PhDs And Not A Single Smart Person
>> New infographic: Curcumin Supports Recovery In Elite Soccer Players
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Secret to Winning the Olympic 5000m appeared first on Science for Sport.

• Matt Casturo’s four-step approach to bulletproof your hamstrings!
• The latest sports technology used in Paris 2024
• Minimalist footwear can facilitate optimum foot development in children

Matt Casturo’s four-step approach to bulletproof your hamstrings!

The esteemed Matt Casturo of The Movement System has been a regular feature on SFS Weekly and has recently released a compelling YouTube video outlining his four-step approach to developing resilient hamstrings. Casturo credits the development of this system to his ten-year experience, insights from industry-leading experts, and the latest advancements in hamstring training research.

In the first step, Casturo recommends focusing on correcting an anterior pelvic tilt instead of just stretching “tight” hamstrings. He explains that hamstring tension is often caused by an anterior pelvic tilt rather than actual tightness in the hamstrings. Casturo suggests exercises to activate the hamstrings while maintaining control of the pelvis.

Step two emphasises the importance of developing hamstring tendon properties along with the muscle itself. Developing these properties is crucial for maximising hamstring resiliency. Casturo introduces his bridge exercise continuum protocol, which is designed to optimise the development of hamstring tendons.

The third step focuses on maximising hamstring strength development, with Casturo highlighting the importance of the hip isometric push test exercise. He explains that this exercise promotes a long lever leg position and is a more joint-specific exercise for sprinting, surpassing conventional hamstring exercises like Romanian deadlifts and Good Mornings.

Casturo’s fourth step emphasises the benefits of consistent exposure to sprinting. He explains the merits of integrating regular sprinting exposure, especially when reintroducing sprinting into a regimen following injury.

For each step, Casturo provides an in-depth analysis, outlines specific exercises, and offers program guidance recommendations. This video is an invaluable resource for individuals looking to strengthen their hamstrings. If you found this bulletin interesting why not check out our relevant blog Hamstring Injuries: What can you do to avoid them?

The latest sports technology used in Paris 2024

Following the recent conclusion of the Olympics, substantial online discourse persists around the event. Of note, a series of concise videos published by NothingButTech on YouTube has garnered significant engagement and discussion. Those with an interest in sports technology are advised to view these videos, as they offer insights into the innovative sporting technologies showcased at the Olympics.

The initial video (here) delves into the virtual reality goggles employed by the Australian relay swimming team during pre-Olympic training. These goggles facilitated real-time underwater analysis, enabling relay team members to precisely time their entry into the water and optimise their transition during swim relay races.

The subsequent video (here) scrutinises the technology underpinning the track surface utilized in athletic events. Notably, the track features a polyurethane top layer designed to compress under athletes’ feet, propelling them forward and optimising energy output. Additionally, the installation of multiple air pockets in the surface serves to minimise impact on athletes, thereby mitigating the risk of injuries. Moreover, the video provides the rationale behind the track’s distinctive purple colour.

The conclusive video (here) unveils the 3D athlete tracking analysis technology adopted by the US gymnastics team during pre-Olympic preparations. This cutting-edge technology, capable of recognising over 2,000 gymnastic elements, was instrumental in facilitating precise technique execution and refinement leading up to the games. Interestingly, the technology was also used by judges during the Olympics to assess the gymnasts’ performances. If you’re interested in sports technology, make sure to check out our excellent Library of Sports Technology and Data Online Courses (here)

Minimalist footwear can facilitate optimum foot development in children

In the context of foot and lower-leg muscle health, SFS Weekly has widely addressed the adverse effects of modern footwear. Despite this, the impact of modern footwear on children, who represent the future athletes, remains inadequately discussed. In light of this, a recent study sought to examine the effects of minimalist shoes on children compared to modern footwear.

Minimally designed shoes, characterised by their absence of cushioning, highly flexible soles, and lack of structural arch support, along with a spacious toe box promoting natural foot movement, were the subject of the study. Children wore minimalist shoes for two consecutive school terms (totalling 20 weeks), while a control group wore regular footwear.

The study revealed that children who wore minimalist shoes exhibited increases in foot muscle size, foot strength, toe strength, and arch height compared to those in the control group. However, no significant disparities were noted between the two groups in the star excursion balance test and the standing long jump test, casting doubt on the immediate athletic benefits of minimalist shoes. Nonetheless, it can be argued that the enhanced foot size and strength resulting from minimalist shoes may yield long-term athletic advantages later in the child’s life.

It is important to acknowledge certain limitations of the study. The minimalist shoe group initially comprised 30 participants, but a substantial 13 participants dropped out during the study. Moreover, the time spent wearing minimalist shoes was limited to three out of five school days, and participants were not required to wear minimalist shoes during a five-week holiday period. Despite these limitations, the study suggests that minimalist shoes may be optimal for the foot development of children.

From us this week:

>> New course: Strength Training for Youth
>> New podcast: Judo: How To Prepare For The Paris 2024 Olympics
>> New infographic: Elastic Resistance Training
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post How To Bulletproof Your Hamstrings! appeared first on Science for Sport.

• Exploring the youth careers of Olympic Athletes
• What age does peak Olympic performance occur?
• What lies beyond the Paris Olympics?

Exploring the youth careers of Olympic Athletes

The recent Paris Olympics showcased remarkable sporting talent, prompting curiosity about the age at which these athletes displayed their exceptional abilities. Last month, Dr Phil Kearney, a prominent Irish lecturer and renowned expert in skill acquisition, authored an insightful piece addressing this topic.

Kearney initially recounts the youth sporting journeys of two Irish Olympic athletes, noting the contrasting paths they took. While one excelled as a teenage sensation, the other struggled to achieve a top 100 ranking in their event. This highlights Kearney’s emphasis on the diverse routes to reaching the pinnacle of Olympic competition.

Furthermore, Kearney provides a comprehensive overview of research on the translation of youth sporting success to adult achievements, reporting striking findings. For instance, a study assessing over 130,000 youth track and field performances in the UK between 2005 and 2015 revealed that approximately 90% of senior top 20 performers were not ranked in the top 20 when they were under 13. Additionally, Kearney presents compelling data demonstrating that athletes who were not considered top performers at age 12 later attained the qualifying time for the 2023 under 20 European 800-meter event.

Supporting his argument with findings from various scientific studies, Kearney shares significant results, including the low percentage of top Italian track and field stars who were elite performers under the age of 16 and the limited improvement seen in the personal best times of top Czechia athletes after the age of 20. He also highlights that many male middle-distance runners who later represented Germany at international senior levels did not meet the national association standard indicating their potential at age 16.

While the piece predominantly revolves around track and field athletes, Kearney draws from research in other Olympic sports such as swimming and cycling, demonstrating similar patterns. He attributes the inadequacy of talent identification programs to the varying maturation rates and times of children, underscoring the importance for coaches to recognise these differences.

In emphasising that youth-level performances may not reflect senior-level success, Kearney encourages parents and coaches not to be overly swayed by exceptional junior performances or disheartened by mediocre youth results. He advocates for the provision of progressive and enjoyable opportunities to every child for as long as possible.

If you are interested in producing the Olympians of the future, we highly recommend that you check out Kearney’s piece here and the studies he discusses. Kearney is also a prominent member of Movement and Skill Acquisition Ireland (click here) and their YouTube channel is well worth checking out. Also, why not check out our excellent blog: Maturation and our course: Long-Term Athletic Development

What age does peak Olympic performance occur?

It’s quite common for people to ask about the ages when athletes are at their best. Notably, the age range of athletes in the Paris Olympics spanned from 11 to 65 years, reflecting the diverse age spans across Olympic sports. Recent insights from a Live Science article shed light on the scientific underpinnings of peak ages for specific sports.

The article outlines that endurance performance typically reaches its peak in one’s 30s, while speed athletes generally peak in their 20s. This discrepancy arises due to the prevalence of fast-twitch muscle fibres in speed athletes, which tend to decline from one’s 30s onward. Conversely, the quantity of slow-twitch muscle fibres in endurance athletes remains relatively constant throughout life. Moreover, speed athletes face the challenge of diminishing reaction times, with research indicating that reaction time peaks at approximately 24 years of age.

The article also examines dynamic Olympic sports such as gymnastics, noting that successful Olympic gymnasts rarely continue competing into their 30s. At the London 2012 Olympics, the average age of successful female gymnasts was 19 years. The peak performance age in gymnastics is attributed to flexibility, which diminishes with age. Nevertheless, the exceptional performance of 27-year-old gymnast Simone Biles at the Paris Olympics signals a shifting trend towards older peak ages for gymnasts, supported by positive ongoing research in this area.

Although various factors such as training, injury, nutrition, and motivation can influence an athlete’s peak performance age, the article provides a comprehensive overview of the ageing process of physical characteristics, offering valuable insights worth exploring.

What lies beyond the Paris Olympics?

With the conclusion of the Olympics for another four years, the apt recent article titled “Beyond the Olympic and Paralympic Games” presents a comprehensive review of recent scientific papers on several pertinent subjects. These include doping, gender issues in sports, the dominance of East African athletes in distance running, and matters of equality in sports participation.

The first research discusses strategies aimed at preventing blood doping. The authors of this study emphasise the historical challenges associated with combating blood doping, while also outlining improvements in strategies to address this issue. They particularly focus on monitoring athletes’ blood passports for potential irregularities as a positive step. The study acknowledges current limitations, yet offers hope for the implementation of a more robust testing approach for blood doping in future Olympic events.

The second paper delves into the growing concerns surrounding transgender athletes. Notably, the paper monitors and evaluates the performance of a female transgender cyclist through performance tests. The research follows the impact of gender-affirming hormone therapy on performance metrics and sheds light on the eligibility of transgender athletes to compete in specific categories.

A previous study challenges the idea of genetic dominance in East African distance runners. Instead, it highlights the importance of physical attributes such as an increased aerobic capacity, an efficient running economy and extensive exposure to high-altitude training. The research underscores the rigorous training methods adopted from a young age and the cultural value placed on distance running by East African athletes as crucial factors contributing to their success.

The final research scrutinises prevailing equality issues in specific regions, using volleyball in China as a case study. This comprehensive analysis examines gender equality and highlights the persistence of certain issues despite recent progress.

Collectively, these studies provide valuable insights into significant issues in the realm of sports. While remarkable progress has been achieved, the findings point to the need for continued attention to these challenges in future Olympic events.

From us this week:

>> New course: Strength Training for Youth
>> New podcast: Muscle Misconceptions: How To Be Big And Flexible
>> New infographic: Strength Training For Youths Infographic
>> New article: ForceDecks Dual Force Plate System By VALD

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Path to Becoming an Olympian! appeared first on Science for Sport.

• The positives and negatives of supersets
• Why is South Korea so successful at Olympic archery?
• Victor Conteh sheds light on the dark side of the Olympics

The positives and negatives of supersets

Supersets, which involve performing two different exercises successively with minimal rest, are often preferred in resistance training programs to save time. Nevertheless, there is a contentious claim that supersets, even if targeting opposing muscle groups, may induce more fatigue and affect strength gains compared to performing sets of a singular exercise with appropriate rest between sets.

A recent study compared supersets and traditional sets (single exercise sets). The study divided participants into a superset group and a traditional set group. Both groups underwent a 10-week resistance training program, training twice per week, incorporating the following exercises: leg press, bench press, lat pull-down, and seated rows. The superset group completed the program by performing exercises in supersets, while the traditional set group completed all sets of a particular exercise before transitioning to the next exercise.

Noteworthily, the traditional set training group demonstrated significantly greater improvements in strength gains for seated rows and lat pull-downs, while progress was relatively similar for bench press and leg press exercises. Both groups exhibited increased lean muscle mass and reduced body fat mass.

The researchers concluded that traditional set training appears to be optimal for fostering advancements in muscular strength. However, they acknowledged that supersetting whole-body and multi-joint exercises is more time-efficient, particularly for body composition objectives. While the limited amount of exercises in the programs used in this research stands as a notable constraint, this study merits attention for those interested in refining their resistance training program design skills!

If you are interested in enhancing your program design skills, why not check out our excellent and relevant courses Strength Programming and Strength and Power Training

Why is South Korea so successful at Olympic archery?

Im Dong Hyun, a two-time Olympic Gold Medallist, played a pivotal coaching role in leading South Korea to the men’s gold medal in archery at the ongoing Paris Olympics. It’s particularly remarkable as he is legally blind.

Renowned coach and author Joel Cressman recently highlighted Im Dong Hyun’s extraordinary achievements and shed light on the factors contributing to South Korea’s archery success in an X thread. Since 1984, South Korean women have clinched all but one gold medal and currently hold 16 out of 19 Olympic records in archery.

Cressman provided valuable insights into the coaching practices behind South Korea’s archery dominance. He mentioned that a South Korean high school student’s victory in the world championships in 1979 sparked a national obsession with the sport. Additionally, Cressman discussed several coaching methods, including a comprehensive 700-page manual focused on correct form and technique for this single-skill sport. Notably, children are introduced to archery at a young age, practising at half the official distance and utilising rubber bands. They display dedication by training at 6 AM before school and again in the evening after school, aiming to shoot 400-500 arrows daily.

Cressman emphasised that South Korean athletes prioritise the process over results, focusing on mastering technique. He also highlighted the intense competition within South Korea, stating that making the national team is as challenging as winning an international gold medal. Furthermore, successful international participants receive a lifelong pension from the car company Hyundai, serving as a lucrative incentive.

The rigorous training regimen also involves torturous mental preparation through extreme challenges such as bungee jumps, sleeping in cemeteries, and demanding mountain hikes. Moreover, the team practices in front of purposely jeering crowds.

Cressman noted that while this approach has proven effective for South Korea, it may not yield the same results if adopted by other countries. Many may question the extensive repetitive training hours that South Korean athletes undergo and the mental torture they endure. However, Cressman believes that this tailored approach is well-suited for South Korea’s unique circumstances and contributes significantly to their success. However, he does not recommend this approach to other countries and feels that if it is adopted, it is certainly doomed to fail.

We highly suggest checking out Cressman’s insightful tweet here. We previously reported on another fascinating story on Erling Haaland by Cressman that we recommend taking a look at too here!

Victor Conteh sheds light on the dark side of the Olympics

In advance of the commencement of the Paris Olympics, Insider released a shocking YouTube video shedding light on the darker facets of the Olympics. The video, which accrued over 1 million views in a week, features Victor Conteh, a figure known for devising doping programs for his athletes.

Conteh recounts strategies for circumventing doping testing and his involvement in Marion Jones’ tainted three Gold medals at the Sydney Olympics. He highlights the deficiencies of testing agencies and presents instances of concealed doping cases for the sake of averting negative publicity.

Following a prison sentence for illicit steroid distribution, Conteh now asserts his reformation and endeavours as an anti-doping advocate, collaborating with elite boxers. He expresses scepticism about the prevailing testing system and argues the inadequacy of out-of-competition testing strategies leading up to the Paris Olympics.

Conteh argues that doping mainly happens during training, with athletes then reducing their use of performance-enhancing substances to avoid testing positive in competition. He posits that numerous athletes resort to doping to attain a level competitive playing field with their counterparts, given the widespread knowledge of their rivals’ use of performance-enhancing substances. Conteh advocates for the establishment of a more robust testing agency to prevent cheating in sports by finding and punishing athletes who use banned substances.

Whether Conteh’s narrative of personal transformation holds true or not, the video remains a captivating watch. The video emphasises the widespread problem of doping in past Olympics and the unfairness it caused to clean athletes who were potentially deprived of medals by undetected dopers. Let’s hope this is not the case for the Paris Olympics. However, this video may suggest otherwise.

If you are interested in learning more about legal supplements, why not check out our excellent podcast The Sport Supplements That Will Take Your Performance To The Next Level

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Strength Training Is Essential For Youth Development
>> New infographic: Bio-banding
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The LATEST Research On Supersets! appeared first on Science for Sport.

• A snippet of Chelsea F.C.’s preseason testing
• Optimum plyometric training volume for youth basketball players?
• The constraints-led approach: what is it?

A snippet of Chelsea F.C.’s preseason testing

Last week, Sam Wood shared a video on LinkedIn featuring pre-season testing conducted by Chelsea F.C. The post received significant attention, accumulating over 500 engagements within a day. The video is accessible through Wood’s LinkedIn post.

The video highlights various tests undergone by Chelsea F.C. players, including countermovement jumps, single-leg countermovement jumps, and a pogo hop test, all on force plates. Additionally, a demonstration of the single-leg isometric hip push is featured.

Wood emphasises in his post that the instantaneous feedback from coaches to the athletes, along with the visible leaderboards in the video, contributes to a more conducive environment and enhances athlete engagement.

The insights provided in this video offer captivating behind-the-scenes glimpses into the methodologies employed by a top sports team. For instance, the instructions used for the countermovement jump are “jump high and jump fast,”. The equipment showcased in the video is provided by VALD. We recently published a new blog: ForceDecks Dual Force Plate System by VALD

Also if you are interested in force plates, check out our excellent course: Force Plates

Optimum plyometric training volume for youth basketball players?

A study was conducted to assess the optimal plyometric training volume for young basketball players. The study involved thirty-one male youth players from an elite basketball club who were divided into three groups: a high-volume training group, a low-volume training group, and a control group that did not undergo any plyometric training.

Both plyometric training groups engaged in a six-week program, conducting sessions twice a week. The high-volume group averaged 99 jumps per session, while the low-volume group averaged 49 jumps per session.

At the end of the six weeks, both the high and low-volume plyometric training groups showed significant improvements in squat jump and countermovement jump performance. The low-volume group also exhibited a marked improvement in horizontal jump performance. Conversely, no significant improvements were observed in the control group, underscoring the efficacy of the interventions.

While both high and low-volume plyometric training yielded similar improvements, it became evident that low-volume plyometric training was more efficient. The study findings also indicated a nonlinear relationship between training volume and performance improvements, highlighting that “more” is not necessarily better in this context.

If you want to learn more about plyometric training for team sports, why not check out our podcast episode: Perfect Plyometrics In Team Sports

The constraints-led approach: what is it?

The Australian Sports Commission recently released two informative videos detailing the constraints-led approach to coaching. The first video succinctly explains this approach and its benefits, highlighting the coach’s role in manipulating aspects of the training environment to facilitate participants’ exploration and problem-solving.

The video elaborates on performer, environmental, and task constraints. It emphasises that by manipulating these constraints, coaches can enhance participants’ ability to perceive information and improve their movement and behaviours, fostering better problem-solving and decision-making skills, and leading to reduced reliance on coaches for solutions. Additionally, the video offers practical guidance for coaches to design effective training environments using the constraints-led approach.

The second video provides a more in-depth exploration of performer, environmental, and task constraints and discusses how coaches can encourage movement solutions to address movement problems in sports. The analogy of a coach as a gardener is used to illustrate the role of creating an environment conducive to growth and flourishing. Furthermore, the video presents a brief example of implementing constraints with athletes and offers advice for coaches new to the constraints-led approach.

Despite the acknowledged effectiveness of the constraints-led approach, the approach’s theoretical nature can often overwhelm coaches. However, these succinct videos offer a comprehensible and informative introduction to the constraints-led approach, presenting a valuable resource for coaches seeking a practical understanding of this coaching method. It is well worth checking out (video 1 and video 2)!

If you are interested in the topic, why not check out our excellent course: Skill Acquisition

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Implement S&C In Schools For Maximal Athletic Development
>> New infographic: Strength Training In Youth Sports
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post Chelsea F.C.’s Pre-Season Testing appeared first on Science for Sport.

Contents

1. Introduction
2. What are ForceDecks? 
3. What do ForceDecks measure? 
4. What range of tests can ForceDecks perform? 
5. How are ForceDecks metrics calculated?
6. Are ForceDecks validated?
7. How does ForceDecks’ reporting work?
8. Are there any other key features of the ForceDecks software?
9. Models and specifications
10. How can practitioners get ForceDecks?
11. How much do ForceDecks cost?
12. Wrapping Up

Introduction

Force plates are an essential tool in sports science and healthcare, providing invaluable insights into performance, injury risk management and rehabilitation.

Among the many options available to practitioners, VALD’s ForceDecks Dual Force Plate System is widely considered the world leader. Known for their precision, detailed data analysis and user-friendly interface, ForceDecks are trusted by thousands of teams and organisations worldwide, from the Premier League to the NFL, NBA to AFL, and more.

New to force plates and want to know more? VALD has published a free eBook to help professionals understand and incorporate them into their practice: the Practitioner’s Guide to Force Plates.

What are ForceDecks?

ForceDecks are dual force plates, combining advanced hardware and software in an easy-to-use system, designed to help practitioners collect and interpret objective measurements across various isometric, balance and dynamic tests.

Using precision load cell sensors, ForceDecks accurately capture forces exerted by an individual during a wide range of movements. The data is wirelessly transmitted to the ForceDecks app on iPhone or iPad and subsequently uploaded to VALD Hub, where it can be analysed and managed in a centralised platform.

This allows practitioners to measure neuromuscular performance from a wide range of dynamic and isometric tests, providing metrics for unilateral and bilateral limb performance and inter-limb asymmetries.

ForceDecks can be utilised in various aspects of patient or athlete care, including assessment, training, monitoring and rehabilitation, providing valuable insights for data-informed decision-making.

A look inside ForceDecks showing how each plate’s four load cell sensors are arranged to measure the force applied to the top of the plate.

What do ForceDecks measure?

At a fundamental level, ForceDecks – like all force plates – measure two simple inputs: force and time. From these inputs, a range of force derivates can be calculated, such as power, velocity, displacement, acceleration and impulse, providing a staggering range of outputs from a relatively simple raw data source (known as the force-time curve, shown below).

The three force traces displayed in the ForceDecks app represent left (blue), right (orange) and total (grey) force.

From the force data, ForceDecks automatically generates a range of force derivatives that would have previously needed to be calculated manually:

• The acceleration-time curve is derived using force = mass x acceleration
• The center of mass velocity is calculated by integrating acceleration over time
• The power-time curve is generated using power = force x velocity

Also, unlike many traditional force plates, ForceDecks is a dual plate system that captures detailed bilateral data, offering deeper insights into asymmetries and movement patterns.

ForceDecks can also pinpoint and track center of pressure (CoP) thanks to their ability to measure each sensor’s output individually.

ForceDecks read forces from each of their sensors independently – rather than simply summed into a global reading – allowing them to track CoP, which is critical for balance testing.

CoP metrics are calculated by analysing the point of application of the ground reaction force and assessing anterior-posterior and medial-lateral movement shifts in foot pressure. During balance tests, metrics such as total excursion, mean velocity and the area of the CoP ellipse are calculated.

Illustration of the CoP metrics calculated during balance testing.

Lower values generally indicate better postural control, while higher values can signal potential balance issues, which may be beneficial for injury prevention and performance optimisation.

What range of tests can ForceDecks perform?

ForceDecks are the most versatile commercially available force plates, capable of performing and automatically analysing over 30 different tests in four main categories:

Overview of key tests available with ForceDecks.

Each of these tests can be automatically and comprehensively analysed by ForceDecks thanks to the sophisticated software that powers them, providing insights into performance, fatigue, rehabilitation progress and balance.

ForceDecks’ Auto-Detect feature streamlines this process even further by automatically recognising and analysing movements without the need to pre-select the test type, enabling efficient and seamless testing sessions.

ForceDecks’ Auto-Detect feature in action, automatically detecting an IMTP followed by a CMJ (and subsequently, dynamic strength index) without requiring any user input.

How are ForceDecks metrics calculated?

ForceDecks uses hundreds of algorithms developed by leading biomechanists, sports scientists and researchers to convert raw data into actionable metrics.

ForceDecks automatically detects the start of movement and test type, enabling seamless identification and analysis of each repetition. By identifying key moments and phases of each movement, ForceDecks then calculates a multitude of metrics and displays them in real-time to the user. This means that users get comprehensive, actionable insights into performance, symmetry and movement quality that they can act upon immediately.

ForceDecks calculate hundreds of different metrics across dozens of tests, including:

• Peak Force
• Jump Height
• Asymmetry
• Rate of Force Development (RFD)
• Dynamic Strength Index (DSI)
• Reactive Strength Index (RSI)
   

Examples of common ForceDecks metrics, all calculated during the CMJ.

Are ForceDecks validated?

ForceDecks have been independently tested to ensure validity and reliability. An extensive validation study by Collings et al. (2023) demonstrated that ForceDecks provide precise and consistent measurements across various tests and conditions (1).

The study compared ForceDecks with gold-standard laboratory force plates and found less than 1% difference in over 200 metrics, with a mean bias of under 2.5N (and 0.1mm for CoP) across all analysed tests, showcasing their high measurement accuracy and reliability.

For more detailed insights and results from the validation study, check out a summary of the ForceDecks Validity and Reliability publication.

How does ForceDecks reporting work?

During testing, the ForceDecks app displays real-time force data, including time series graphs and force traces. Key metrics such as jump height, peak power, asymmetry and more are also displayed immediately after each rep, creating a powerful biofeedback loop.

Practitioners can customise these in-test results to show the metrics that matter most to them and their athletes.

ForceDecks app displaying instant, rep-by-rep results. 

After testing, the data is uploaded and saved in VALD Hub, the centralised platform that integrates all VALD systems and data. With a single sign-on (SSO) system, VALD Hub enables users to visualise, manage and analyse all their performance data all in one place.

An example of an athlete profile overview in VALD Hub.

From detailed individual athlete profiles to group monitoring dashboards, metric-specific reports and raw data, VALD Hub provides practitioners with a range of data visualisation options to suit their needs.

VALD Hub’s customisable group monitoring and benchmarking dashboards show a team’s status and/or performance at a glance.

A unique feature of VALD Hub is its ability to add valuable context to this data using integrated Norms. Norms provide robust reference points based on millions of data points, enhancing the understanding of an athlete’s or patient’s performance.

Norms are available for almost all ForceDecks tests, metrics, age groups and genders and are conveniently overlaid on individual profiles. This allows users to track progress over time, compare an individual’s results with relevant peers and confidently answer a commonly asked question from athletes: “Was that result good?”

ForceDecks Norms (normative data) integrated into VALD Hub.

Are there any other key features of the ForceDecks software?

One of the standout features of ForceDecks software is ForceDecks Vision.

This proprietary feature of ForceDecks allows users to record video and force plate data simultaneously, which is automatically time-synced and annotated with key landmarks, providing real-time feedback to athletes and making it easy for them to understand key phases of their movements.

ForceDecks Vision in action – real-time video and force plate data automatically time-synced and annotated.

Models and Specifications

ForceDecks are available in three models, suited for different needs. All ForceDecks models feature industry-standard 1,000 Hz sampling rates, wireless connectivity and use the same powerful, intuitive ForceDecks app.

Not sure which is right for you? Check out VALD’s Buyer’s Guide to Force Plates.

Key specifications for each model are listed here:

Want to know more? Check out the full ForceDecks specifications.

How can practitioners get ForceDecks?

Practitioners can subscribe to ForceDecks by getting in touch with the VALD team. You will be linked with a Business Development Manager (BDM) – most of whom are performance and/or health practitioners themselves – to provide a quote and answer any questions you may have.

VALD’s team provides personalised support and expert guidance throughout your onboarding and implementation process, as well as ongoing learning and development. The VALD team prides themselves on respecting clients’ decisions and ensuring you derive maximum value from your ForceDecks.

How much do ForceDecks cost?

VALD operates on a subscription-based pricing model that ensures continuous access to innovations, comprehensive support and all-inclusive pricing with no hidden costs. This model includes unlimited software updates, feature releases and a comprehensive warranty covering repairs at no additional cost.

To explore all the details and benefits of our pricing model, read more here.

Conslusion

ForceDecks are a world-leading, field-based force plate technology trusted by thousands of performance organisations globally, including the Premier League, NFL, NBA and more. ForceDecks provide unparalleled precision, detailed data analysis and ease of use.

ForceDecks help enhance practitioners’ understanding and application of biomechanics and performance, regardless of the setting. Backed by VALD’s global team of experienced professionals, practitioners are supported to make data-informed decisions for training, injury risk management and rehabilitation.

To learn more about ForceDecks, get in touch with VALD via email or on social media: X, LinkedIn, and Instagram.

The post ForceDecks: A Dual Force Plate System by VALD appeared first on Science for Sport.

• The All-Ireland Senior Hurling Championship Final
• Is hot water immersion more effective than cold water immersion?
• Eamonn Flanagan’s guidelines on how to effectively taper training
• Is caffeine the only effective ingredient in energy drinks?

The All-Ireland Senior Hurling Championship Final

During the recent weekend in Ireland, the pinnacle of the sporting calendar, “The All-Ireland Senior Hurling Championship,” took place. Hurling, an indigenous sport in Ireland, is recognised as the fastest field sport globally. The final match attracted a crowd of over 82,000 spectators and gained extensive attention on social media platforms in Great Britain, as the BBC televised the event for the first time. First-time viewers were captivated by the remarkable athleticism and entertainment provided by the sport.

The display of exceptional skill in the final has garnered numerous new enthusiasts for Hurling (Check out this incredible piece of skill in the final here). It may come as a surprise to many that the players are amateurs and hold full-time positions outside of their athletic endeavours. For those interested, a comprehensive blog by David Nolan delves into the rigorous demands of the game, citing scientific research.

In the blog, Nolan provides valuable insights into the physical requirements of Hurling players. It is revealed that players typically cover 7.5-9+ kilometres during a game. The intense pace of the game necessitates significant distances covered at high speeds, with players often running 1.5 kilometres at high speeds and sprinting approximately 500 meters in a game.

Nolan’s analysis further outlines the physical attributes of these athletes. For instance, research indicates that players can deadlift approximately 1.85 times their body weight and bench press 1.3 times their body weight. Additionally, the average inter-county player can approximately cover 5 meters in 1.1 seconds, 10 meters in 1.8 seconds, and 20 meters in 3.1 seconds. Addressing aerobic capacity, Nolan examines a study revealing that the mean distance covered in the Yo-Yo Intermittent Recovery Test 2 by 150 players was slightly below 1600 meters, with some players achieving close to 2 kilometres. These findings align Hurling player’s fitness levels with those of elite athletes from other sports.

It was wonderful to see Hurling gaining well-deserved international recognition from an Irish perspective and I highly recommend checking out Nolan’s excellent blog. However, on a personal level, it was agonising to see my home county Cork narrowly defeated by Clare in the final. Knowing the dedication of the Cork backroom staff and the exceptional effort they put into preparing the players to showcase their remarkable skill and athleticism on the day was truly commendable. Nonetheless, congratulations to Clare. Hopefully, this will pave the way for Hurling to receive even more international recognition worldwide.

Is hot water immersion more effective than cold water immersion?

Esteemed academic figure Professor Stephen Patterson has recently shared a series of highly insightful articles on his LinkedIn profile. One such post delves into a recent study comparing hot water immersion to cold water immersion.

Professor Patterson provides a succinct overview of the study’s key findings in this post. The research involved 30 participants who underwent an exercise-induced muscle damage protocol and were subsequently categorised into three groups: a control group, a hot water immersion group, and a cold water immersion group.

The study’s results, obtained after 48 hours, indicated that participants subjected to hot water immersion exhibited significantly greater improvements in rate of force development and reduced muscle soreness, compared to those who underwent cold water immersion. Notably, the temperature utilised for hot water immersion was 41°C.

From these findings, Professor Patterson posits that hot water immersion is more effective in optimising recovery and sustaining explosive strength than cold water immersion. While further research is warranted, the evidence supporting Professor Patterson’s perspective is undeniably promising.

We encourage you to visit Professor Patterson’s LinkedIn profile for a more comprehensive exploration of this research. We have several great podcast episodes available that discuss how professionals have implemented both hot and cold water immersion for enhancing recovery. We invite you to listen and explore whether you lean towards the hot or cold side of the debate, or perhaps you believe in a contrast of both methods!

• Recover Like A Pro With The Latest Science Behind Cooling Techniques
• How To Use Hot & Cold To Optimise Recovery
• How Cold And Heat Exposure Can Fast-Track Your Recovery – And How To Do It Safely

Eamonn Flanagan’s guidelines on how to effectively taper training

In anticipation of the upcoming Olympics, athletes are concluding their training, and their focus is shifting towards tapering their training schedules. A recent post by Eamonn Flanagan on X emphasised the importance of tapering for strength and power events.

Flanagan stressed that the objective of tapering training is to minimise fatigue and optimise competition performance. He outlined several advantages of an effective taper, including a potential 20% increase in strength and power, reduced muscle damage after training, positive effects on the endocrine system, improved sleep quality, and enhanced overall mood.

While emphasising the need for a personalised tapering strategy based on the athlete’s experience, training age, and previous training regimen, Flanagan also offered practical guidelines for planning a taper. The duration of the taper may vary from 7 to 28 days depending on the athlete’s accumulated fatigue. Flanagan recommended reducing training volume by at least 50% while maintaining or slightly decreasing training intensity (10-15% reduction). Consequently, the impact of the tapering strategy largely stems from the reduction in training volume.

Additionally, Flanagan cited a research paper on tapering to support his assertions. If you want to learn more about planning an effective training taper, we highly recommend checking out Flanagan’s post and the research paper he used to support his claims.

Is caffeine the only effective ingredient in energy drinks?

During the recent International Society of Sports Nutrition (ISSN) Conference, a notable study titled “Beyond The Buzz” was presented, generating extensive discussion online. The study scrutinised the efficacy of energy drinks, casting doubts on their effects.

The study enrolled 21 exercise-trained participants who completed a series of tests, including the Profile of Mood States (POMS), handgrip strength, and a maximum push-up test, after consuming an energy drink and a control drink containing 200 mg of caffeine.

The results indicated that the energy drink did not yield significant effects on mood, reaction time, handgrip strength, or muscle endurance compared to the control drink with an equivalent caffeine content. Notably, the energy drink used in the study was “Gorilla Mind”. These findings suggest that the additional ingredients in energy drinks may not exert a significant impact beyond the effects of caffeine.

From us this week:

>> New course: Investigating S&C Practices
>> New podcast: Reclaiming The Soul Of Youth Sport
>> New infographic: Reactive Strength Index
>> New article: German Volume Training

Access to a growing library of sports science courses

SFS Academy is an all-access membership to premium sports science education.

With SFS Academy, you’ll learn from some of the best coaches around the world as they teach you how to apply the latest research and practice with your athletes.

The post The Greatest Sport You Don’t Know About! appeared first on Science for Sport.

Contents

1. What is the UKSCA?
2. What is the UKSCA ASCC Accreditation?
3. Is the UKSCA the Best Strength & Conditioning Course?
4. What is the UK Governing Body for Strength and Conditioning?
5. Is the UKSCA Non-Profit?
6. Does the UKSCA Regulate Coaching Standards?
7. Conclusion

What is the UKSCA?

The UK Strength and Conditioning Association (UKSCA) is the premier professional body dedicated to promoting and supporting strength and conditioning (S&C) professionals in the United Kingdom. Established in 2004, the UKSCA has been instrumental in setting high standards for the profession, providing certification, education, and professional development opportunities for its members. The organisation aims to advance the field of S&C through evidence-based practice, ensuring that athletes and clients receive the highest quality of training and support.

The UKSCA’s mission is to enhance athletic performance and reduce injury risk through effective strength and conditioning programmes. This mission is supported by a commitment to professional standards, as well as collaboration with other professional bodies and academic institutions.

What is the UKSCA ASCC Accreditation?

The UKSCA Accredited Strength and Conditioning Coach (ASCC) credential is a hallmark of professional excellence in strength and conditioning. This accreditation is awarded to individuals who demonstrate a comprehensive understanding of the science and application of S&C principles. The ASCC certification process involves a rigorous assessment that includes a written examination, a practical assessment, and a reflective portfolio.

To qualify for the ASCC, candidates must demonstrate proficiency in key areas such as programme design, coaching skills, and applied physiology. The assessment is designed to ensure that accredited coaches possess the knowledge and skills necessary to deliver effective and safe training programmes.

The UKSCA also offers continuing professional development (CPD) opportunities for accredited coaches, ensuring they remain up-to-date with the latest research and best practices. This commitment to ongoing education underscores the UKSCA‘s dedication to maintaining high standards of professional competence.

Is the UKSCA the Best Strength & Conditioning Course?

Determining whether the UKSCA offers the best strength and conditioning course depends on various factors, including individual career goals, educational background, and specific interests within the field of S&C. The UKSCA ASCC accreditation is highly regarded within the industry and is often considered a gold standard for S&C professionals in the UK.

The comprehensive nature of the UKSCA’s accreditation process, which includes theoretical and practical components, ensures that accredited coaches are well-prepared to meet the profession’s demands.

However, it is essential to consider other reputable certifications and educational opportunities available globally. For instance, the National Strength and Conditioning Association (NSCA) offers the Certified Strength and Conditioning Specialist (CSCS) credential, which is internationally recognised. Comparing these certifications, Joy et al. (2013) note that while both the UKSCA and NSCA provide rigorous training, the choice may ultimately depend on regional preferences and specific career aspirations (4).

What is the UK Governing Body for Strength and Conditioning?

The UKSCA is recognised as the leading professional body for strength and conditioning In the UK. While there is no single governing body for the entire S&C profession in the UK, the UKSCA plays a pivotal role in setting professional standards and providing coach accreditation. The organisation works closely with other sport and exercise science bodies, such as the British Association of Sport and Exercise Sciences (BASES), to promote high standards across the field.

The UKSCA‘s influence extends to various sectors, including professional sports, educational institutions, and private practice. According to research by Turner et al. (2015), the UKSCA‘s collaboration with universities and sports organisations has been crucial in integrating S&C principles into athletic training programmes and academic curricula (5).

Is the UKSCA Non-Profit?

Yes, the UKSCA operates as a non-profit organisation, dedicated to advancing the profession of strength and conditioning rather than generating profit. This non-profit status allows the UKSCA to focus on its mission of promoting high standards of practice, providing education and accreditation, and supporting the professional development of its members.

As a non-profit, the UKSCA reinvests any surplus revenue into its programmes and services, such as developing educational resources, organising conferences and workshops, and conducting research to advance the field. This structure ensures that the organisation remains aligned with the interests of its members and the broader S&C community.

Does the UKSCA Regulate Coaching Standards?

While the UKSCA does not have regulatory authority over the entire field of strength and conditioning in the UK, it plays a pivotal role in setting and promoting high professional standards. Through its accreditation process, the UKSCA ensures that coaches meet specific competency requirements and adhere to best practices.

Coaches seeking ASCC accreditation must adhere to stringent criteria related to education, practical experience, and ongoing professional development. This process ensures that accredited coaches maintain high standards of competence and proficiency in their coaching practice, contributing to the credibility and effectiveness of S&C programmes across various sports disciplines.

The UKSCA‘s code of conduct outlines ethical and professional guidelines that accredited coaches are expected to follow. This code covers areas such as client welfare, professional integrity, and continuing education. Adherence to these standards is monitored through the accreditation process and ongoing professional development requirements.

Conclusion

The UK Strength and Conditioning Association (UKSCA) is a cornerstone of the strength and conditioning profession in the UK. Through its rigorous ASCC accreditation process, the UKSCA ensures that coaches are well-equipped with the knowledge and skills necessary to enhance athletic performance and reduce injury risk. While there are other reputable certifications available, the UKSCA’s emphasis on evidence-based practice and professional standards makes it a leading choice for many S&C professionals.

Operating as a non-profit organisation, the UKSCA remains dedicated to advancing the field through education, accreditation, and research. Its role in setting and promoting high coaching standards has been instrumental in the professionalisation of strength and conditioning in the UK.

As the field continues to evolve, the UKSCA‘s commitment to excellence and continuous professional development will remain crucial in shaping the future of strength and conditioning. For those aspiring to a career in S&C, the UKSCA offers a robust foundation and a pathway to professional recognition and success.

The post The UK Strength and Conditioning Association (UKSCA): A Comprehensive Overview appeared first on Science for Sport.

Increased competition means you can now find high-quality barbells on a strict budget. So, I’ve curated a list of the best budget barbells to fit any budget or training type.

Top Pick	Best For Women	Best Multi-Purpose Budget Barbell
REP Fitness Black Canyon Bar	Rogue Bella Bar 2.0	Living Fit Barbell
4.5	4.4	4.4
$269.99	$235	$199.99
190,000 PSI	190,000 PSI	200,000 PSI
1,500 lbs	Not Available	1,500 lbs
28.5 mm	25 mm	28 mm
Bright Zinc	Black Zinc OR Cerakote	Chrome or Cerakote
Check Latest Deals	Check Latest Deals	Check Latest Deals

Top Pick

REP Fitness Black Canyon Bar

4.5

$269.99

190,000 PSI

1,500 lbs

28.5 mm

Bright Zinc

Check Latest Deals

Best For Women

Rogue Bella Bar 2.0

4.4

$235

190,000 PSI

Not Available

25 mm

Black Zinc OR Cerakote

Check Latest Deals

Best Multi-Purpose Budget Barbell

Living Fit Barbell

4.4

$199.99

200,000 PSI

1,500 lbs

28 mm

Chrome or Cerakote

Check Latest Deals

Best Budget Barbell

REP Fitness Black Canyon Barbell

Top Pick

REP Fitness Black Canyon Bar

$269.99

Pros:

• The medium knurling effectively protects your hands from tearing during repetitive lifts, but it might reduce grip strength when lifting heavier weights in hot conditions.
• Its high tensile strength ensures the bar resists bending or warping, even under heavy usage.
• Hybrid bushings and bearings for smooth rotation during Olympic and Powerlifts.

Cons:

• Over time, the black zinc finish tends to wear off.

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The REP Fitness Black Canyon Bar is an exceptional mixed-use barbell I’ve recently enjoyed using.

As someone deeply involved in various training, I found this bar to be a versatile and valuable addition to any training routine.

The Black Canyon Bar has dual knurl markings, adhering to the standards of both the International Weightlifting Federation and the International Powerlifting Federation.

The medium-depth, volcano-pattern knurling offers a secure grip without being overly abrasive on the hands.

But it may be too smooth for hot climate training or specialist lifting such as heavy deadlifting or cleans.

The Black Canyon Bar nailed the hybrid bearings and slower-rotating bushings sleeves.

It provides smooth rotation for Olympic lifts while remaining controlled enough for powerlifting movements. The moderate whip also plays into this.

This hybrid design caters to various exercises, making the bar highly adaptable.

The Black Canyon Bar is a beast in its durability and capacity. With a static rating of 1,500 lbs and a tensile strength of 190,000 PSI, this bar is built to withstand heavy loads and rigorous use.

The 28.5mm shaft diameter is typical of a multi-purpose barbell used for various training from Powerlifting to CrossFit.

This bar has no center knurl, which some may find preferable for certain exercises like clean and jerks.

However, I prefer a center knurling, as sweaty front squats and cleans mean there’s no extra friction to keep the bar from slipping.

All of these features for $269 is a bargain, and you won’t find many quality bars at this price, considering a comparable Rogue Ohio bar is a minimum of $300.

The Black Canyon bar also has a 5-year warranty period, so it is built to last and makes an excellent barbell for a home gym.

Best Budget Multi-Purpose Barbell

Living Fit Barbell

Best Budget Barbell

Living Fit Barbell

$199.99

Pros:

• Affordability: At around $200, it offers great value for its price.
• Versatility: Suitable for various lifts, reducing the need for multiple specialty bars.
• High Weight Capacity and Tensile Strength: Can handle heavy loads and intense workouts.

Cons:

• Maintenance: Requires regular cleaning to prevent rust and corrosion.
• Not Ideal for Specialized Lifting: Those who focus exclusively on Olympic or powerlifting might prefer a bar tailored to their specific needs.

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If you’re setting up a home gym and need a quality and affordable barbell, the Living Fit Chrome Barbell is an excellent option.

Priced around $200, this barbell delivers robust features that make it ideal for budget-conscious fitness enthusiasts without compromising performance.

The Living Fit Chrome Barbell is constructed with high-alloy spring steel, offering a tensile strength of 200,000 PSI.

This level of strength is more than sufficient for most lifters, allowing the bar to handle up to 1,500 pounds without bending or breaking. This makes it versatile enough for various lifts, from bench presses to power cleans.

This bearing setup provides a smooth spin suitable for Olympic lifts while maintaining the control needed for powerlifting movements.

The moderate knurling, with a depth of 1.2mm, is designed to strike a balance between grip and comfort, making it suitable for high-repetition and heavy lifting sessions.

While the Living Fit barbell’s chrome coating is less corrosion-resistant than its cerakote counterpart, it is still a solid choice for climate-controlled home gyms.

Regular maintenance, such as cleaning the barbell to prevent rust, is recommended to keep it in good condition.

In terms of dimensions, the barbell measures 86.6 inches in length with a 28mm diameter, conforming to standard Olympic specifications.

This makes it compatible with most weight plates and lifting setups. The knurling is designed to meet IWF standards, providing a secure grip without being overly aggressive, which is ideal for a wide range of exercises​.

For those concerned about warranty and customer support, Living Fit offers a lifetime warranty on this barbell, covering any material, functionality, or workmanship defects.

This warranty is a significant reassurance for a budget-friendly barbell, ensuring it remains a reliable part of your home gym setup for years​.

Best Budget Olympic Weightlifting Barbell

Olympic Weightlifting Barbell – The B.O.S. Bar 2.0

Best Weightlifting

Bells Of Steel Olympic Weightlifting Bar 2.0

$299.99

Pros:

• Dedicated Weightlifting barbell for a fraction of the price of a premium bar.
• The barbell's superior tensile strength ensures it can endure daily Weightlifting sessions without bending or sustaining damage.
• Needle bearings facilitate a fast and smooth spin in Olympic lifts, protecting your wrists and elbows.
• Hard chrome coating provides the best feel and strong rust resistance.

Cons:

• No center knurling, so the bar may slip during heavy front squats and cleans.
• The medium knurling is nice but may not be enough if pulling heavy deadlifts and cleans.

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This barbell is designed for Olympic weightlifting on a budget, making it an excellent fit for a home gym and more professional settings.

The first thing that impressed me about this barbell was the quality of the steel. With a whopping 240,000 PSI tensile strength, it’s incredibly robust.

The B.O.S. Olympic Weightlifting Bar 2.0 has an extremely tight weight and straightness tolerance of 1% and ± 0.25mm, which I appreciate as a Weightlifter who values high-quality barbells.

The spin on this barbell is exceptional, with the four needle bearings and one stainless steel bushing per sleeve.

The machined grooves on the sleeves are a smart addition. They help keep the plates securely in place, reducing movement during lifts.

Its medium knurling is not too rough, making daily Weightlifting training tolerable on the hands.

There’s no center knurl, which I find important when performing cleans and front squats during sweaty sessions.

The B.O.S. Bar Olympic Weightlifting Bar 2.0 also has dual knurl marks, but the Powerlifting knurl mark isn’t needed since this is a dedicated Weightlifting bar.

The hardened chrome finish is similar to the gold standard Eleiko bar, giving it a sleek and professional look while contributing to its longevity.

It has a maximum capacity of 1,543 lbs and a limited lifetime warranty.

This means they guarantee your bar will not bend under normal use and protect against material, function, and workmanship defects.

All of this for $289 is a great price, especially since a premium Weightlifting bar will cost you over $1000.

Best Budget Barbell For Women

Rogue Bella Bar 2.0

Best For Women

Rogue Bella Bar 2.0

$235

Pros:

• Weighs 15 kg with a 25 mm diameter shaft, making it a women’s barbell.
• Priced at only a quarter of what you'd expect to pay for premium women's barbells.
• Manufactured using the same process as the renowned Rogue Ohio bar and has a tensile strength of 190,000 PSI.
• Perfectly suited for CrossFit and Weightlifting, it's robust enough for intensive strength exercises.

Cons:

• The black zinc finish is prone to gradual wear, especially in areas frequently gripped.
• Regular upkeep, like removing chalk residue, is necessary to maintain the barbell's coating.

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The Rogue Bella Bar 2.0 is a 15kg bar specifically tailored for female athletes.

In Weightlifting and CrossFit, women typically use a 15 kg barbell with a 25mm shaft diameter.

This smaller shaft is particularly beneficial for female lifters, often having smaller hands than their male counterparts. The reduced diameter aids significantly in managing exercises like snatches.

While the shaft diameter is smaller than a regular barbell, it’s crafted from the same robust material as the Ohio bar with a 190,000 PSI tensile strength.

It has some whip but not as much as a dedicated Olympic Weightlifting barbell.

The bar is versatile enough for heavy-duty workouts and Powerlifting, thanks to its dual knurl markings and bronze bushings that ensure a smooth rotation.

Its hybrid knurling is Rogue’s signature knurling, which is relatively soft in my experience. It can be too slippery when sweating.

The Bella Bar 2.0 sports a similar finish to the Ohio bar, with a black zinc coating for rust resistance. Like its counterpart, it does face the same wear challenges.

Rogue backs this bar with a lifetime construction warranty as long as the bar is used correctly and not dropped with iron plates.

Priced at $235, it’s a fraction of the cost of a premium barbell. Additionally, the Rogue Boneyard offers it at an even more accessible price point if it’s available.

It’s why the Bella Bar 2.0 is featured among the best barbells for women.

Best Budget Powerlifting Barbell

Bells Of Steel Barenaked Powerlifting Bar 2.0

Best Powerlifting

Bells Of Steel Barenaked Powerlifting Bar 2.0

$249.99

Pros:

• It is specifically developed for Powerlifting, with a high tensile strength and a weight capability of 1500 pounds, to prevent bending or breaking.
• Aggressive knurling for big deadlifts and bench presses.
• Made to IPF competition specifications.

Cons:

• A bare steel shaft is more susceptible to rust and needs consistent maintenance.

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The Bells of Steel Barenaked Powerlifting Bar 2.0 is $249, making it the perfect budget Powerlifting bar.

Training with a bar that matches competition specs meeting International Powerlifting Federation (IPF) standards.

The knurling on this bar is aggressive – think cheese grater level of grip.

This feature is especially vital for heavy deadlifts but brutal on your hands. The bare steel finish adds to the bar’s aggressive grip and hardcore aesthetic.

However, bare steel is more prone to rust, and the bar is coated in oil during shipping to reduce rust build-up. You must regularly clean and maintain this bar to keep it from rusting.

What sets this bar apart is its stiffness. With a 210,000 PSI tensile strength and a 1,500lb capacity, there’s barely any whip.

The ribbed chrome sleeves grip the plates firmly, keeping them from shifting during lifts.

Regarding specs, the bar is pretty standard – it weighs 44lbs / 20kg and has a 29mm shaft diameter, which is a standard size for Powerlifting.

As with all Bells of Steel bars, it comes with limited lifetime warranty to cover any defects or bending with proper use.

Best Budget Barbell For CrossFit

Rogue Echo Bar 2.0

Best CrossFit

Rogue Echo Bar 2.0

$265

Pros:

• Crafted following the standards of the renowned Rogue Ohio bar, yet offered at a more affordable price point.
• Perfectly suited for CrossFit workouts, featuring good whip, seamless spin, and Olympic-style knurl marks.
• There's a chance to snag it at an even lower cost in the boneyard.

Cons:

• For CrossFit use, the one-year warranty might seem insufficient.

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The Rogue Echo Bar 2.0 is their budget-friendly version of the Ohio bar. Its 28.5 mm shaft diameter, commendable whip, and 190,000 PSI tensile strength make it a solid choice for CrossFit enthusiasts.

This bar incorporates bushings for a smooth spin, catering well to high-volume Olympic lifting and intense training sessions.

As a value-for-money CrossFit barbell, it stands out in its category.

However, it features only Olympic knurl marks, so if Powerlifting is also on your agenda, you might prefer a bar like the Ohio bar that offers dual knurl markings.

The bar sports a bright zinc coating that’s aesthetically pleasing and rust-resistant, although it tends to show wear over time.

Its lack of center knurling is ideal for CrossFit activities involving high-repetition cleans and thrusters, ensuring a more comfortable experience.

Rogue’s one-year warranty accompanies this bar, reflecting its position as an entry-level option.

Priced at $265, the Rogue Echo Bar 2.0 is an excellent deal for those seeking quality on a budget.

And for those looking to save even more, the Rogue boneyard often lists it at a reduced price, sometimes as low as $165.

Best Budget Barbell On Amazon

XMark VOODOO Barbell

Best Amazon

XMark VOODOO Barbell

$162.00

Pros:

• The most budget-friendly barbell that still offers satisfactory performance is ideal for power racks or landmines, sparing your more premium barbells from wear and tear.
• Equipped with needle bearings facilitating quick spin, essential for Olympic movements.
• Has impressive tensile strength and can handle significant loading.

Cons:

• Purchased through Amazon, it comes without a warranty and only a return window.
• The manganese phosphate coating tends to deteriorate rapidly and isn't effective in preventing rust.
• Necessitates frequent upkeep to maintain its condition.
• The knurling is on the smoother side, potentially affecting grip.

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06/02/2024 09:01 am GMT

While I generally hesitate to recommend buying barbells from Amazon, those on a strict budget might find it a viable option.

The most affordable barbell in this selection is priced at $162, but this low cost has certain drawbacks.

One significant compromise is its manganese phosphate coating, which is among the lower end of barbell coatings and prone to rusting.

To prevent this, regularly oil and clean the barbell – a maintenance routine that can be a bit of a hassle, especially after a tiring workout session.

Additionally, the knurling on this bar is relatively smooth, offering less grip compared to other budget-friendly barbells featured here. However, the XMark VOODOO Barbell does have its strengths.

It has a 185,000 PSI tensile strength, a 1500 lb weight capacity, and needle bearings. Its decent spin also makes it a good choice for a hybrid barbell.

While this wouldn’t be my top pick for a primary lifting barbell, such barbells have a place in a well-rounded equipment collection.

They’re ideal for power racks and landmines, where you don’t have to be overly concerned about scratching or damaging the knurling due to their lower quality and robust design for rougher use.

Best Budget Trap Bar

REP Fitness Trap Bar

Best Trap Bar

REP Fitness Open Trap Bar

$399.99

Pros:

• Has better knurling and longer sleeves than a budget trap bar on Amazon.
• 25 mm diameter handles make gripping easier.
• Center knurling for more exercise versatility, like squats and good mornings.

Cons:

• 500 lbs weight capacity is low for a trap bar.

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The REP Fitness Trap Bar might not be the most affordable option, but it’s hard to find anything better at a lower price when it comes to knurling and sleeve length.

The cheapest trap bars on Amazon or in certain manufacturers’ stores often come with smooth diamond knurling and slick surfaces with oil coating.

Additionally, they tend to have shorter sleeves, limiting the weight they can support. You’ll typically encounter this in the $90 to $130 price range.

However, the REP Fitness Trap Bar represents excellent value for what it offers. It’s priced at $399 and significantly less expensive than the higher-end models.

One of its standout features is the dual handles, allowing versatility between high and low handle positions during deadlifts or carries.

The 25 mm diameter of the handles, equivalent to a women’s barbell, makes them more manageable and comfortable to grip.

Another reason I recommend this trap bar, especially for those on a budget, is its medium-depth knurling.

This starkly contrasts with cheaper models, which often compromise grip with a surface that is too smooth.

The chrome coating adds a layer of rust protection, enhancing its durability. It’s a heavy-duty bar at 55 pounds, with a heavy-duty weight capacity of 1,350 pounds.

This won’t be a limitation for most lifters.

To further enhance exercise versatility, they’ve added center knurling so you can use this as a cambered bar off a squat rack.

Including a 5-year warranty with the REP Fitness Trap Bar is a reassuring feature, allowing ample time to thoroughly test and use the bar under various conditions.

How To Determine Which Budget Barbell Type Is For You?

Budget barbells can be broadly classified into three primary categories, excluding specialty bars. These are multi-purpose, Olympic Weightlifting, and Powerlifting barbells.

Multi-Purpose Barbell

Most of you will be after a multi-purpose or hybrid bar. These can be used for CrossFit, weightlifting, and Powerlifting, among other activities.

The knurling is softer, the whip and spin are moderate, and the shaft diameter varies between 28 and 28.5 mm.

This combines the advantages of multiple sports, allowing you to execute various exercises with a single barbell.

Olympic Weightlifting Barbell

Weightlifting barbells generally feature improved whip, faster rotation facilitated by needle bearings, less aggressive knurling than powerlifting bars, and a shaft diameter of 28 mm for male barbells and 25 mm for female barbells.

These are specifically engineered for the snatch and clean & jerk exercises.

You can transition the bar into the front rack position without injuring your wrists due to the rapid spin.

The increased whip aids in bouncing out of the hole, while the reduced knurling facilitates routine practice.

Choose a weightlifting barbell if you’re performing high volumes of Olympic weightlifting training.

Powerlifting Barbell

Powerlifting bars are intended for competitive powerlifters. A 29 mm diameter and stiffer shaft are designed to reduce oscillations and enhance control during the squat, bench press, and deadlift.

Additionally, they feature a slowed rotation and more aggressive knurling.

How To Pick The Best Budget Barbell

Tensile Strength

Tensile strength indicates how much weight a barbell can handle before it deforms or bends.

A barbell with high tensile strength is generally considered greater than 180,000 Pounds per Square Inch (PSI).

The higher the PSI, the stronger and more resilient the bar is against bending or warping under heavy loads.

It’s a common misconception that high-tensile strength barbells are always expensive. However, the market now offers several high-tensile strength options that are budget-friendly.

As shown in this list, it’s possible to find barbells with tensile strength in the range of 180,000 to 200,000 PSI (or greater) without breaking the bank.

Coating

The coating plays a significant role in the barbell’s durability, maintenance needs, and overall feel during use.

Bare Steel: Bare steel offers an excellent natural grip but is most prone to rust and oxidation, especially in humid environments or if not regularly maintained. It gives a raw and traditional feel, often preferred by powerlifters.

Manganese Phosphate: This type of coating provides a matte finish and is known for its excellent corrosion resistance. However, it is known to wear more quickly than other coatings. This is particularly noticeable in areas of frequent hand contact.

Black Oxide: This coating balances a bare steel feel and rust resistance. Black oxide bars are less susceptible to corrosion than bare steel, but they still require some maintenance to keep rust at bay.

Zinc: Zinc coatings, either black or bright zinc, are more common in budget barbells. They offer good corrosion resistance and have a moderate grip. However, the coating can wear over time, especially in areas with frequent hand contact.

Chrome: Chrome coatings are highly resistant to rust and oxidation, making them low maintenance. However, they can feel a bit slicker than bare steel or black oxide, which might affect the grip for some lifters.

Cerakote: A more recent advancement, Cerakote is durable and provides excellent resistance against corrosion and wear. It also allows for various colors usually found on higher-priced barbells.

Knurling

Knurling will make or break your training. Have you ever visited a commercial gym where the barbell in the rack is smooth from years of use?

It’s terrible and seriously impairs your lifting. Even worse, some inexpensive barbells have knurling that is smoother and feels oily.

However, there are a few varieties of knurling:

Volcano knurling is predominantly applied to Olympic weightlifting barbells owing to its exceptional grip and high friction surface. It’s less aggressive and is less likely to dig into the skin and cause tears.

Mountain knurling pattern is mainly used on more aggressive barbells used in Powerlifting.

The aggressiveness of mountain knurling may differ.

An instance of this is the typical range of knurling depth, which is 1–1.5 mm. In most cases, powerlifting bars feature deeper knurling.

Often, the manufacturers specify whether the knurling is aggressive, moderate, or gentle.

Diamond knurling is the most common type and is characterized by a criss-cross pattern that forms a series of small diamond shapes.

The edges of these diamonds can vary in sharpness and depth, affecting the aggressiveness of the grip. Diamond knurling is soft and smooth on budget barbells and not worth lifting with.

Center knurling should also be taken into consideration. Men’s Olympic weightlifting and powerlifting bars feature center knurling for friction when front racked or on your back. On a Weightlifting bar, the center knurling is smooth.

Certain CrossFit and multi-purpose bars lack a center knurling to comfortably accommodate weekend athletes and high-repetition lifters.

In addition, Weightlifting bars designed for women have no center knurling.

In my experience, center knurling is more desirable. However, that is a matter of individual preference.

Bushings vs. Bearings

Bushings are often made from materials like brass or bronze. They provide a moderate level of spin, ideal for traditional strength training, including Powerlifting.

The spin is more controlled, which is particularly beneficial in Powerlifting, where movements such as squats, bench presses, and deadlifts do not require excessive sleeve rotation.

On the other hand, bearings offer a smoother and faster spin compared to bushings. This feature is particularly beneficial in Olympic weightlifting, where rapid sleeve rotation is essential for effectively performing snatch and clean and jerk movements.

Additionally, bushings are less complex and cheaper to manufacture than bearings, making them a frequent choice for lower-cost barbells.

However, their use is not solely confined to budget-friendly options, as some high-end powerlifting bars also employ bushings to achieve the desired level of spin.

Including bearings often results in a higher price point due to their superior performance and the more complex manufacturing process.

This makes bearing-equipped barbells a common choice for athletes engaged in advanced lifting techniques where the barbell’s spin plays a pivotal role in executing exercises.

Spin

As stated above, high-quality barbells spin more smoothly thanks to superior bushings or bearings. Needle bearings have a quicker spin rate than bushings.

Diameter

Regardless of your budget, you may get a barbell with any shaft diameter. Typically, sizes fall between 28- and 29-mm.

Olympic weightlifting bars and some multi-purpose bars are 28 mm in diameter, multi-purpose bars are 28.5 mm, and powerlifting barbells are 29 mm.

Specialty bars exist with larger shaft diameters for challenging the grip or for Strongman activities.

Whip

Whip plays a crucial role in Olympic Weightlifting but is less significant in other strength disciplines.

This flexibility in Olympic bars under heavy loads assists athletes in gaining momentum from the bottom position.

Conversely, bars designed for Powerlifting are much stiffer, providing greater control during major compound strength movements.

Price

I define a budget barbell as less than $300. When you buy cheap, under $200, you usually get a barbell that isn’t worth lifting or is prone to damage and breaking. This is especially true if you’re buying from Amazon.

However, two companies in particular are shifting the narrative of budget barbells being poor quality.

REP Fitness and Bells of Steel produce high-quality barbells cheaper than large equipment manufacturers.

Warranty

Warranty is typically a compromise with budget barbells. However, Bells of Steel provides a limited lifetime warranty protecting against manufacturer defects and bending, and REP Fitness often provides 5 years or more of protection.

Rogue Fitness also offers a lifetime warranty on their bars, but if you buy from their boneyard deals, there is no warranty.

Frequently Asked Budget Barbell Questions

Summary

Barbells are one piece of gym equipment I don’t believe you should skimp on. However, more companies are entering the market to offer high-quality bars at budget prices. REP Fitness and Bells Of Steel are leading the charge, and you can’t go wrong with either brand.

Top Pick

REP Fitness Black Canyon Bar

$269.99

Pros:

• The medium knurling effectively protects your hands from tearing during repetitive lifts, but it might reduce grip strength when lifting heavier weights in hot conditions.
• Its high tensile strength ensures the bar resists bending or warping, even under heavy usage.
• Hybrid bushings and bearings for smooth rotation during Olympic and Powerlifts.

Cons:

• Over time, the black zinc finish tends to wear off.

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The post 8 Best Budget Barbells (2024): Cheap High Quality Bars appeared first on Science for Sport.

Invest in high-quality barbells instead, and your home gym will be problem-free. I’ve had mine for more than ten years, and it’s been through its fair share of abuse at my weightlifting club. Even after being dropped a lot, it’s still in excellent condition.

As a professional strength and conditioning coach, I have trained with nearly every brand of barbell. Combined with my wife’s 22 years of competing in Weightlifting at the Olympic level, we have covered every possible scenario.

Based on this expertise, I’ve chosen the top barbells for your home gym.

Top Pick For Home Gym	Best Budget Barbell For Home Gym	Best Women's Home Gym Barbell
REP Fitness Colorado Bar	Living Fit Barbell	REP Fitness Colorado Bar - 15kg
4.8	4.5	4.5
$319.99	$199.99	$269.99
190,000 PSI	200,000 PSI	190,000 PSI
1,500lbs	1,500lbs	1,500lbs
28.5 mm	28 mm	25 mm
Hard Chrome or Cerakote	Chrome or Cerakote	Hard Chrome or Cerakote
Lifetime	Lifetime	Lifetime
Check Latest Deals	Check Latest Deals	Check Latest Deals

Top Pick For Home Gym

REP Fitness Colorado Bar

4.8

$319.99

190,000 PSI

1,500lbs

28.5 mm

Hard Chrome or Cerakote

Lifetime

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Best Budget Barbell For Home Gym

Living Fit Barbell

4.5

$199.99

200,000 PSI

1,500lbs

28 mm

Chrome or Cerakote

Lifetime

Check Latest Deals

Best Women's Home Gym Barbell

REP Fitness Colorado Bar - 15kg

4.5

$269.99

190,000 PSI

1,500lbs

25 mm

Hard Chrome or Cerakote

Lifetime

Check Latest Deals

Best Barbell For Home Gym

Rep Fitness Colorado Bar

Top Pick

REP Fitness Colorado Bar

$319.99

Pros:

• Blends the best of powerlifting and weightlifting barbells
• Great value for a premium multi-purpose bar
• The bushings create a dampening effect when dropping the bar
• Moderate knurling that doesn't shred your hands

Cons:

• Lacks the truly elite feel of a high-end barbell, but then it’s more than half the price

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This barbell is all-purpose and suitable for cross-training/HIIT exercises, powerlifting, and Olympic weightlifting. It has medium-deep, volcano-style knurling that provides good grip support without ripping up your hands during high-rep workouts.

The 20kg Colorado Bar was constructed with a shaft diameter of 28.5 mm and smooth sleeves for effortless loading and unloading of weights.

Durable and long-lasting, composite bushings allow for a steady and smooth spin. Additionally, the bushings reduce noise when you drop the barbell by creating a dampening effect.

Stylish metal endcaps with one-of-a-kind designs and inner sleeves with laser-etched branding complete the Colorado Bar.

The multi-purpose Colorado Bar features two sets of knurl markings—IPF and IWF—to assist with setup by showing you exactly where to put your hands.

With premium features but priced well beneath the luxury options, the REP Fitness Colorado bar is easily one of the best investments for your home gym.

Best Budget Barbell For Home Gym

Living Fit Barbell

Best Budget Barbell

Living Fit Barbell

$199.99

Pros:

• Affordability: At around $200, it offers great value for its price.
• Versatility: Suitable for various lifts, reducing the need for multiple specialty bars.
• High Weight Capacity and Tensile Strength: Can handle heavy loads and intense workouts.

Cons:

• Maintenance: Requires regular cleaning to prevent rust and corrosion.
• Not Ideal for Specialized Lifting: Those who focus exclusively on Olympic or powerlifting might prefer a bar tailored to their specific needs.

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The Living Fit Barbell is intended to be a versatile solution for bench press, squats, deadlifts, and Olympic lifts.

The Living Fit Chrome Barbell is designed as a multi-purpose barbell, suitable for powerlifting, Olympic weightlifting, and general strength training.

Its moderate knurling provides a grippy balance for heavy lifts but is not too aggressive for high-repetition Olympic movements.

While the chrome finish is less protective against corrosion than the cerakote option, it is more than adequate for home gyms in climate-controlled environments.

Regular maintenance, such as cleaning the barbell to prevent rust, will help extend its lifespan.

The chrome coating might show scratches on the loading sleeves, this does not affect the barbell’s performance.

Still, for the price, it’s something the vast majority of lifters will enjoy with no issues, hence why it is on our list of best budget barbells.

Best Multi-Purpose Barbell For Home Gym

TITAN Series Cerakote Olympic Barbell

Best Multi-Purpose

Titan Series Cerakote Olympic Barbell

$359.99

Pros:

• Made from high-quality, non-recycled American steel
• Dual knurl marks and bronze bushings provide versatility and smooth spin
• The Cerakote finish provides excellent rust resistance and color variation

Cons:

• More expensive than the Colorado bar but not better

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Another excellent choice for a multipurpose bar for your home gym is the Titan Cerakote Olympic Barbell.

This balanced hybrid bar is ideal for Olympic weightlifting and powerlifting, providing the proper amount of whip or flex for fluid movement throughout the lift.

This versatile barbell has a Cerakote shaft finish and either Cerakote or hard chrome-coated sleeves.

All TITAN Series Barbells are made of virgin, non-recycled American steel from the United States, with a shaft rated at 190,000 PSI tensile strength, twin knurl marks, medium diamond textured knurling, and bronze bushings.

The cerakote finish lets you choose between the classic black and three other vibrant color options.

Best Premium Barbell For Home Gym

Eleiko XF Bar

Best Premium

Eleiko XF Bar

$645.00

Pros:

• The barbell has the highest tensile strength on the list.
• Dual knurling marks for powerlifting and weightlifting.
• Created as a hybrid barbell for all-strength sports, including CrossFit.
• Bushing and needle-bearing combination improve spin during Olympic lifts while preserving performance during compound strength activities.

Cons:

• Eleiko gear is very pricey, but it is a lifetime investment.
• The 28 mm shaft diameter is ideal for weightlifting and multi-purpose lifting but not competitive powerlifting.

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Eleiko is well-known for producing high-quality weightlifting and powerlifting barbells, which are widely regarded as the best available.

However, it wasn’t until recently that they extended into hybrid barbells for home gym users. It has identical qualities to their IWF Weightlifting Training Bar but without the price tag.

That’s 7 feet long, 28 mm shaft diameter, chrome finish, and Eleiko’s legendary durability. However, this barbell is ideal for use in the home gym due to its mild knurling, dual grip markings, lack of center knurling, and bushing and needle-bearing combination.

The knurling is 1 mm deep and less aggressive than on Weightlifting barbells, and it feels much softer than their other bars, including the IWF Weightlifting Training Bar.

The lack of center knurling prevents high-rep cleans from ripping your neck. The dual grip markings allow you to weightlift and power lift with precision.

Most importantly, you have a combination of bushing and needle bearings for smooth rotation during weightlifting without sacrificing heavy powerlifting performance.

With a tensile strength of 215k PSI, it will not warp and will always rebound to its original shape, even when lifting heavy weights.

You also have a 12-year warranty, and I’ve seen several 10+ year-old Eleiko bars in excellent condition despite daily abuse in weightlifting gyms.

Best Home Gym Barbell For Beginners

Rep Fitness Black Canyon Bar

Best Beginner

REP Fitness Black Canyon Bar

$ 269.99

Pros:

• A great multi-purpose bar with 28.5 shaft diameter
• Dual marks and medium knurling means you can train in both powerlifting and weightlifting
• An attractive price tag will win many beginners
• Its high tensile strength ensures the bar resists bending or warping, even under heavy usage.

Cons:

• It may be worth it to spend a few bucks more to buy the Colorado bar
• Over time, the black zinc finish tends to wear off.

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The Rep Fitness Black Canyon Bar is the less refined brother of the Colorado bar. This one is still a great multi-purpose bar with a 28.5 mm shaft diameter, dual knurl marks, and mildly aggressive volcano knurl.

This bar can handle all types of workouts, from cross-training HIIT stuff to powerlifting to weightlifting.

The differences with the Colorado bar come in a few areas. First, you get hybrid ball bearings in the Black Canyon, while the Colorado has superior composite bushings.

The coating of the Black Canyon is zinc, which can be considered inferior to the Colorado’s cerakote and hard chrome options.

The last place to make a sacrifice is in the warranty. The Canyon comes with 5 years, in comparison to the lifetime warranty of the other REP Fitness bar.

But these sacrifices also make the Black Canyon $50 cheaper, which may be enough for a beginner to point them in this direction.

After all, this barbell is more than enough for someone to train for years after they start with it.

Best Home Gym Barbell For Bench Press

Rogue Ohio Power Bar

Best For Bench Press

Rogue Ohio Power Bar

$295.00

Pros:

• Powerlifting marks and aggressive knurling for the dedicated powerlifters
• 205,000 PSI tensile strength and lifetime warranty mean you won’t likely ever need a new barbell for bench pressing
• No whip whatsoever

Cons:

• The powerlifting features make the bar unsuitable for weightlifting or CrossFit

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The Rogue Ohio Power bar was explicitly designed for powerlifting movements. One of the main ones is the bench press. Here is why this bar is the perfect companion for those heavy bench presses:

• International Powerlifting Federation (IPF) knurl markings.
• Aggressive deep knurling for maximum grip.
• Bronze bushings for a smooth, consistent spin.
• 29 mm shaft diameter, as is the Powerlifting standard.

Powerlifting knurl marks allow you to be consistent with your bench press grip when transferring to competition.

Powerlifting barbells include a unique, deep, aggressive knurling that provides extra grip. Bronze bushings keep the plates from spinning uncontrollably, making the bench press difficult to control.

The bar is stiff with no whip thanks to its zero-flex steel shaft, allowing maximum control. The Power Bar has a tensile strength of 205k PSI, making it highly deformation-resistant.

It also offers a lifetime warranty if used correctly, as is customary with Rogue.

Best Home Gym Barbell For Powerlifting

Bells Of Steel Barenaked Powerlifting Bar 2.0

Best Powerlifting

Bells Of Steel Barenaked Powerlifting Bar 2.0

$249.99

Pros:

• Has all the powerlifting features you would want- knurling, thickness, tensile strength, and no whip
• Comes at an amazing value

Cons:

• Bare steel requires constant maintenance to stop rust

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Bells of Steel claims the Barenaked Powerlifting Bar is the best powerlifting bar you can get for $300, and they are not far from the truth. Even better, the bar doesn’t cost 300 bucks, but $250.

This bar, designed specifically to fulfill IPF standards, will provide you with the necessary competition-like practice – allowing you to perform to your best on the platform.

This means you get single IPF knurl marks, 29 mm. shaft, and cheese grater level of aggressiveness on the knurling.

With a tensile strength of 210,000 PSI and a capacity of 1,500 pounds, bar whip is non-existent on this big boy bar.

The only thing to consider is the bare steel shaft, which requires extra care, unlike finished steel shafts. You will have to use some cleaner or oil occasionally to remove any rust.

This bar is undoubtedly the best powerlifting barbell you can buy for your home gym, meeting all the IPF criteria at a fraction of the price of other models with the same feature.

Best Home Gym Barbell For Deadlifts

TITAN Series Deadlift Bar

Best Deadlift

Titan Series Deadlift Bar

$369.99

Pros:

• A longer barbell with more whip developed mainly for deadlifts.
• Aggressive knurling keeps you from losing your PR deadlift due to sweating.

Cons:

• You should use it only for deadlifts, making it very limited

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What distinguishes a deadlift bar? The length and the whip. The Titan Series Deadlift Bar is 4 inches longer than a regular 7-foot barbell.

This results in more whips off the floor and heavier weights lifted. Like other premium Powerlifting barbells, it has aggressive knurling to prevent grip failure during a big deadlift.

Its diameter is 28.5 mm, which is somewhat thinner than a conventional Powerlifting barbell, allowing you to pull more.

It has a tensile strength of 200k PSI, suitable for heavy deadlifting. Finally, bronze bushings provide smooth spin but not enough to throw off your lift.

You’ll be hard-pressed to find a deadlift bar with these specs for this pricing.

Best Olympic Weightlifting Barbell 

Eleiko IWF Weightlifting Training Bar

Eleiko IWF Weightlifting Training Bar

Pros:

• Very best Weightlifting bar used globally
• Longevity is thanks to high tensile strength preventing deforming
• Capable of enduring a lifetime. I've had mine over a decade

Cons:

• Twice as expensive as most other models

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Without a doubt, Eleiko produces the finest barbells for Olympic weightlifting. For more than a decade, I’ve watched as members of a Weightlifting club mercilessly abuse my bar. There has been no loss of spin, and it is still in excellent condition.

At 215k PSI, it boasts one of the greatest tensile strengths of any barbell, making it extremely sturdy and resistant to breaking.

You can rest assured that your Eleiko bar is sturdy and will last a long time thanks to its 12-year warranty.

The knurling is moderately aggressive and 1.2 mm deep. It’s unlike the competition bar, which will rip your hands to shred if you use it daily.

The whip and spin offer a high-end feel, and weightlifters will love the needle-bearing sleeves that provide the best spin. In my experience, barbells with a chrome coating have the best feel and are also rust-resistant.

Although the IWF Weightlifting Training Bar is expensive, it is well worth it.

Best Home Gym Barbell For CrossFit 

Rogue The Ohio Bar Black Zinc

Rogue Ohio Bar

Pros:

• Made specifically for CrossFit training, offering you good performance in Olympic and Powerlifting.
• Black zinc is a cheaper option, while you can also opt for Cerakote

Cons:

• The knurling is much softer than other barbells, and I prefer rougher knurling
• Sleeves tend to become “sticky” and don’t spin as well during Olympic lifts

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If you’re training in CrossFit, you’ll want to use a brand that is well-known and used in all CrossFit clubs while competing in CrossFit open or local championships.

It will ensure you do not have any equipment surprises during training or competition because you are already familiar with the Rogue equipment.

And if you aren’t a competitor, using Rogue’s equipment still makes sense because it is designed for CrossFit.

This bar is rated at 190k PSI, and while it is not as strong as some other bars on our list, it is still considered high tensile strength and suitable for CrossFit.

It features twin knurl marks but no center knurling. The knurling is too soft for my liking but is good for high-rep CrossFit training without shredding your hands.

The Ohio bar uses composite bushings, which results in a smooth spin but not the same level as a weightlifting bar.

The issue is with use, the spin becomes sticky, which I don’t like.

You can choose the Ohio bar in multiple coating options. The cheapest one is the black zinc version, but you can also spend a few more dollars for cerakote versions if you need a bit more rust resistance and a colorful look.

The Ohio bar has a 28.5 mm diameter shaft, larger than a 28 mm weightlifting barbell. This can make Olympic lifts more difficult.

You can read our in-depth breakdown in our Rogue Ohio Bar review.

Best Home Gym Barbell For Women

Rep Fitness Colorado Bar 15 kg

Best Womens

REP Fitness Colorado Bar - 15kg

$269.99

Pros:

• Diameter and weight suitable for women without sacrificing features or quality
• High-level bar for excellent value
• Multi-purpose for a variety of strength training

Cons:

• The 15 kg version has only black and pink color Cerakote options

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Of course, the best barbell for women is the female equivalent of the finest barbell on this list. It has the same specifications: medium volcano knurling, dual knurl marks, no center knurling, composite bushings, and the choice between hard chrome or cerakote coating.

But instead of being 28 mm in diameter, it’s 25 mm like all women’s barbells, and it’s 15 kg in weight.

These are the competition specifications for CrossFit and Olympic Weightlifting. Plus women will be able to hook grip the barbell easier if they have smaller hands.

Best Technique Barbell For Home Gym

Rogue 10 kg Junior Bar

Best Technique

Rogue Fitness Junior 10kg Bar

$195

Pros:

• Made from the same material as their full-size barbells, so it will last
• Dual knurl marks for the beginner powerlifter or Olympic weightlifter

Cons:

• No lifetime warranty like Rogue’s other barbells

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Why would someone need a technique barbell? Young lifters learning the snatch and clean and jerk aren’t strong enough to lift a standard 15 or 20-kg barbell. Instead, they utilize a technique bar weighing 5 kg.

I like the Rogue Fitness Technique Bar since it comes in three different weights: 2.5 kg, 5 kg, and 10 kg.

How do you know which one to choose? A technique barbell typically weighs 10 kg. Despite their reduced diameters, the 2.5 and 5 kg technique bars are too narrow for many kids to snatch with.

However, a 5 kg technique bar may be appropriate if they are very young. The 10-kilogram Junior Bar has a 25 mm diameter, which is ideal for little hands. It has 190k PSI with Olympic and Powerlifting knurl marks.

Tensile strength is less important in this case because the bar won’t be loaded with big weights, but it’s still impressive that Rogue used their standard steel shaft for this.

There is no center knurling that can scratch the skin. It also features the same bronze bushings as the Rogue and Bella bars.

There is no lifetime warranty, as with other Rogue bars, but you will not drop a technique bar as frequently as with other barbells. 

Best Barbell On Amazon For Home Gym

Synergee Regional Olympic Bar

Synergee Regional Olympic Barbell

$219.95

Pros:

• Amazon provides great pricing and fast shipping
• Needle bearings provide excellent spin for Olympic weightlifting and CrossFit

Cons:

• Black phosphate coatings easily wear off
• The knurling is too soft for heavy workouts

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06/02/2024 09:06 am GMT

To be honest, you won’t find many good barbells on Amazon. Without a doubt, the finest among them is the Synergee Regional Barbell.

The combination of its needle bearings and durable chrome plating makes it a solid tool for CrossFit and weightlifting.

On the other hand, the 1.2 mm deep diamond knurling isn’t as rough as the REP Fitness knurling, so it may be hard to pull serious deadlifts with this bar.

A 28 mm shaft, tensile strength of 190,000 PSI, and a rating of 1500 lbs are all solid attributes for a barbell.

The black phosphate coating of Synergee barbless looks nice when new, but keep in mind it will start to wear off with use.

Best EZ Curl Bar For Home Gym

Rogue Rackable Curl Bar

Best Curl Bar

Rogue Rackable Curl Bar

$265.00

Pros:

• Rackable EZ bar for simple loading and unloading.
• It weighs 35 pounds and is heavier-duty than inexpensive EZ bars
• Excellent knurling for increased grip during curls and triceps extensions

Cons:

• Longer than normal EZ bars, so it takes up more space in your home gym

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EZ curl bars are a great addition to any garage gym barbell collection. Curling or practicing skull crushers can be painful for the wrists and shoulders. I’ve had periods where I couldn’t do these exercises with a straight bar due to injuries.

The EZ bar makes the grip somewhat more neutral, making it easier on the wrists and shoulders. The Rogue EZ bar’s rackability is what makes it the best option.

Training in a garage gym usually does not allow you the luxury of selecting various fixed-weight EZ bars.

You have to load the EZ bar yourself, and loading it on the floor is not fun. I do that frequently and would much prefer to load stuff into a rack.

So Rogue stretched the regular EZ bar to nearly 6 feet so it could be racked and loaded. It weighs 35 pounds, proving its high-quality construction when most EZ bars weigh less than 25 pounds. Its diameter is 28.5 mm, which is not as narrow as most other EZ bars.

Best Trap Bar For Home Gym

Rep Fitness Open Trap Bar

Best Trap Bar

REP Fitness Open Trap Bar

$399.99

Pros:

• Center knurling prevents cambered bar squats from falling off the back
• The deadlift jack includes a plastic liner to protect the platform
• There are several handle types and widths to suit different demands and exercises

Cons:

• Since it’s a trap bar, it can’t be used for any kind of Olympic lifts, unlike every other bar on the list

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REP Fitness’ open-ended trap bar has a unique design. While standard trap bars are versatile, open-ended trap bars are a whole new level above and allow you to do lunges, split squats, and even upper body exercises.

Only a few open-ended trap bars can be used as cambered bars in a rack for squats and good mornings like the REP Fitness trap bar.

Because of the round metal tube, the trap bar can be utilized as a thick cambered bar, even for pressing. The added center knurling prevents it from slipping off your traps when used as a cambered bar.

The next distinguishing features are the handle options and grip sizes.

For most people, the standard 25″ handle width is the standard for trap bars. In addition, there is a narrow (23″) option for more slim men and women, as well as a wide (27.3″) option for heavier lifters.

There are spinning handles of conventional width, but the manufacturer additionally provides three handle diameters.

However, the rotating handles only come in one height, whereas the other options provide both low and high-handle options.

These handles are also removable, allowing you to purchase additional handles and swap them if you want more options. Alternatively, you can remove them while performing cambered bar squats or bench presses.

The REP Fitness trap bar has a weight capacity of 1350 pounds, allowing you to load it heavy.

I appreciate how they designed the deadlift jack with a plastic liner to protect your platform. This model is nicely priced at $400.

However, rotating handles increase the price to $470. It’s worth it, in my opinion. REP Fitness offers a lifetime manufacturer defect warranty.

It’s a wonderful choice for home gym owners who value adjustability in their gym equipment. This trap bar can become your new best friend in the gym.

How To Know Which Type Of Barbell To Get For Your Home Gym?

There are three major types of barbells to consider for your home gym, excluding specialty bars. These are Olympic weightlifting, powerlifting, and multi-purpose barbells.

Olympic Weightlifting Barbell

Weightlifting barbells often have more whip and faster spin thanks to needle bearings, less aggressive knurling, and shaft diameters of 28 mm for males and 25 mm for women. They are specifically developed for the snatch and clean and jerk.

The fast spin allows you to turn the bar over into the catch position without injuring your wrists. The increased whip helps bounce out of the hole, while the less harsh knurling aids in everyday training.

If you plan to train a lot of Olympic weightlifting, go with a Weightlifting barbell.

Powerlifting Barbell

The squat, bench press, and deadlift are the three main exercises powerlifting bars are made for. With a thicker shaft measuring 29 mm in diameter, more aggressive knurling, slower spinning, and less oscillation, these tools provide greater control.

These barbells are intended for competitive powerlifters.

Multi-Purpose Barbell

For most of you, this is the best choice for a home gym. Whether you’re into CrossFit, weightlifting, or powerlifting, a multi-purpose barbell is an excellent investment. Shaft diameters vary from 28 to 28.5 mm, knurling is less aggressive, and whip and spin are moderate.

This combines the other two types of barbells into one, allowing you to do more workouts with just one tool.

How To Pick The Best Barbell For Your Home Gym

Olympic vs. Standard

Always go with an Olympic barbell. Standard barbells are unsuitable for home gyms. An Olympic barbell is designed to accommodate Olympic-sized plates with a 2″ central hole. Standard barbells are designed to hold standard plates with a 1″ center hole.

Furthermore, the shaft diameter is smaller between regular and Olympic bars. Standard bar sleeves do not spin, are lighter, are made of inexpensive steel, and bars bend easily. Just make sure to pick Olympic barbells instead of standard bars.

Knurling

How well you train often depends on the knurling. Has the barbell at your local commercial gym ever been beaten down so much that it’s smooth? It’s terrible and limits your lifting. Some inexpensive barbells have smoother knurling that feels oily, which is just as bad.

Typically, you have two types of knurling:

• Volcano Knurling – This pattern is primarily utilized on Olympic Weightlifting barbells due to its high friction surface, which provides good grip. Even so, It is less likely to dig into the skin or develop calluses than aggressive knurling.
• Mountain Knurling – This pattern is mainly used on Powerlifting barbells, which are more aggressive.

The depth and intensity of these two knurling patterns might vary. For example, knurling depth commonly ranges between 1 mm and 1.5 mm. Deeper knurling is typically found on Powerlifting bars. Manufacturers usually specify whether the knurling is soft, moderate, or aggressive.

Another feature to look out for is center knurling. Powerlifting and men’s Olympic Weightlifting bars include center knurling for grip when stacked in the front or back. However, the center knurling of a weightlifting bar is not sharp.

Some multi-purpose and CrossFit bars lack a center knurling to make them more suitable for high-rep lifts or weekend warriors. Women’s weightlifting bars also lack a central knurling.

Center knurling is best, in my experience, but it comes down to personal preference.

Coating

The coating determines the feel and rust resistance of your barbell. Most quality bars are either chrome-coated or bare stainless steel. However, there are additional options to consider:

• Chrome: Chrome has a bright, lustrous surface and is exceptionally rust-resistant. Chrome coating quality varies, with cheaper bars potentially chipping and peeling, whereas premium bars do not.

• Stainless Steel: Stainless steel bars provide great corrosion resistance and a natural feel, similar to bare steel. Stainless steel is more expensive than other finishes, but it can be worth it if you want a low-maintenance bar with a raw steel feel.

• Black Oxide: Black oxide is a conversion coating that does not add considerable layer thickness to the bar, allowing the steel to retain its inherent feel. It has moderate corrosion resistance but still requires maintenance to prevent rusting. The black color may also degrade over time, particularly in the regions with knurling.

• Zinc: Zinc coatings can be black or bright zinc and provide good rust protection. They require less care than bare steel and black oxide. However, they may not have the same raw feel as bare steel. Over time, the zinc coating can wear, particularly in high-contact areas.

• Cerakote: Cerakote is a ceramic coating widely utilized in various industries due to its great resistance to wear, abrasion, and corrosion. It’s relatively new to the barbell market and comes in a range of colors. However, it may slightly reduce the raw sensation of the bar’s knurling.

I recommend choosing a chrome or stainless-steel finish. They offer the best feel and rust resistance. Cerakote is the best option for a colorful finish.

Tensile Strength

Tensile stress is the force required to pull a barbell until it breaks or permanently deforms. High tensile strength is defined as exceeding 180k PSI. The higher the PSI, the more durable the barbell is.

Bushing vs. Bearings

The spinning sleeves feature bushings and needle bearings. Bushings are commonly used in powerlifting and power bars, Olympic weightlifting bars rely on needle bearings, and multi-purpose bars use a combination of the two.

Bushings are often constructed of bronze or brass and offer moderate spin. This is adequate for most general lifting and powerlifting when a quick spin is less important.

Bushings are less complex, more robust, and less expensive to make and maintain than needle bearings.

Needle bearings are small cylindrical components that allow the sleeve to spin smoothly and quickly.

This is especially beneficial in Olympic weightlifting, where the speed of the bar rotation can affect the performance of exercises such as the snatch and clean and jerk.

Needle bearings are more sophisticated, sensitive to dust and chalk, and cost more to manufacture and maintain.

The sleeve components you need are determined by the amount of lifting you will be doing. Choose bearings for speed and bushings for slow lifting.

Diameter

Barbell diameters commonly range from 28 to 29 millimeters. It may not seem like much of a difference, but even half a millimeter is noticeable.

Olympic weightlifting uses 28 mm bars. 28.5 bars are used for multi-purpose training, and 29 mm bars for powerlifting.

Not every barbell follows these principles. Some multi-purpose bars are 28 mm, while others are 28.5 mm. Unless you’re a competitive lifter, the diameter isn’t particularly important.

Whip

Whip is crucial in Olympic weightlifting but not in other strength sports. This is why Olympic Weightlifting bars are so flexible under big loads, allowing lifters to bounce out of the hole. On the other hand, power bars are rigid and provide maximum control during large compound strength lifts.

Spin

The amount of spin you desire is determined by the type of exercise you do, exactly as when selecting between bushings and bearing sleeves. Needle-bearing sleeves offer more spin and are ideal for Olympic weightlifting.

Less spin is preferable for Powerlifting. If you do CrossFit or intend to do a little of everything, multi-purpose barbells provide a good balance of the two.

Price

Barbells are one of three key home gym equipment worth investing in. The remaining two are a power rack and bumper plates. Skimping on certain pieces of equipment will result in higher long-term costs when you replace them.

A high-quality barbell will last you a lifetime even if you regularly drop it from overhead with bumper plates onto a lifting platform.

Warranty

While not always true, warranties frequently reflect the quality of the barbell. Many companies have lifetime guarantees when used properly. Dropping your barbell onto concrete or without bumper plates may quickly void the warranty.

To extend the life of your warranty, drop the bar only with bumper plates and onto a sturdy platform. Also, make sure to read the fine print. Some companies provide a lifetime warranty, but it only covers manufacturing defects.

Frequently Asked Barbell Questions For Home Gym

Summary

The finest barbell for your home gym is determined by the type of exercise you do. The Rep Fitness Colorado bar allows you to do equally well in weightlifting, CrossFit, and general strength training without spending a fortune.

If you are a competitive lifter, choose a weightlifting or powerlifting barbell, depending on your discipline. It’s always best to pick a multi-purpose barbell for general strength training.

Top Pick

REP Fitness Colorado Bar

$319.99

Pros:

• Blends the best of powerlifting and weightlifting barbells
• Great value for a premium multi-purpose bar
• The bushings create a dampening effect when dropping the bar
• Moderate knurling that doesn't shred your hands

Cons:

• Lacks the truly elite feel of a high-end barbell, but then it’s more than half the price

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