Why Barbell Diameter is Important for Deadlifting

Why Barbell Diameter is Important for Deadlifting

The average barbell has a diameter of 25-32 mm. However, you`ll most often find them with diameters 27-32 mm, which is the range required by most competitive federations. The IPF allows barbells between 28 mm and 29 mm, while the USPA is a bit more lenient and permits the usage of bars between 27 mm and 32 mm in diameter.

The primary reason to pay attention to the barbell`s diameter is the security of your grip. With too large of a diameter, you`ll struggle to keep your hands around the bar.

This is why many forearm and grip training devices use thick grips – it`s more challenging.

On the other hand, a diameter that`s too small can be detrimental to your grip as well. However, instead of hindering your ability to hold the entire bar, you`re likely to struggle to hold it tightly enough. In this case, you`ll get too much slip and also have issues completing the lift.

A 27 mm diameter seems to be the sweet spot between these two extremes.

Larger diameters, such as the 30 and 32 mm options, tend to make the bar much stiffer, reducing its whip. To many, whip (the bar`s flex, which can be helpful in building momentum when lifting) is a crucial component of the deadlift, so you`ll want to steer clear of these diameters.