The Right Tool for the Job: Specialty Bars for Strongman & Powerlifting
Most lifters assume that if you’re serious about getting stronger, you need to train exclusively with a straight bar.
And while that’s true for competition—powerlifters must squat, bench, and deadlift with a straight bar—it’s not always the best tool for building brutal strength, longevity, and injury resilience in training.
Strongman takes this even further—very few competition lifts are performed with a traditional barbell. Instead, athletes must be strong in awkward, unstable, and variable-loaded positions.
This is where specialty barbells come in. The Right Tool for the Job: Specialty Bars for Strongman & Powerlifting
Used correctly, they:
✅ Strengthen weak points that a straight bar can’t expose
✅ Reduce wear and tear on joints while allowing high-intensity training
✅ Mimic the instability & odd-object loading seen in strongman
✅ Fit seamlessly into Conjugate training, where variation is key to constant progress
In this article, we’ll break down:
🔹 The best specialty bars for powerlifters & strongman athletes
🔹 How they fit into a Conjugate-based system
🔹 When & why to swap them in for straight bar work
If you’re not using specialty barbells strategically, you’re leaving huge strength gains on the table—and probably beating your joints up for no reason.
Let’s get into it. 🚀
Different Bars - Their features and purposes.
1) Safety Squat Bar (SSB) - And its close relatives (eg the SS Yoke Bar)
Some will also refer to it as a Hatfield Bar
The Safety Squat Bar (SSB) is one of the most widely used specialty barbells in both powerlifting and strongman. Known for its cambered design and padded yoke, it shifts the bar's center of gravity slightly forward, creating unique strength and stability demands.
Let’s break down where it came from, how to use it, and why it should be a staple in your training.
A Brief History of the Safety Squat Bar
The SSB has been around for decades, primarily gaining traction in powerlifting and strength & conditioning circles. It was designed as a solution for:
Athletes with shoulder mobility issues, allowing them to squat without externally rotating their arms.
Lifters recovering from injuries, particularly pec, shoulder, or bicep injuries, where holding a straight bar is painful.
Westside Barbell & Conjugate training, where the SSB became a primary variation for squatting and posterior chain development.
It has since been adopted by strongman athletes, powerlifters, football players, and combat athletes, thanks to its unique loading mechanics and stability demands.
What the SSB is Used For
The Safety Squat Bar is NOT just for squatting. It’s a multifunctional tool that enhances bracing, upper back strength, and core stability.
✅ Squats: Builds quad, glute, and upper back strength with an upright torso.
✅ Deadlift Variations: Enhances posterior chain strength, useful for deficit work and Good Mornings.
✅ Bench Press Assistance: Used for JM Presses, close-grip presses, and front-loaded push-ups.
✅ Accessory Work: Phenomenal for Log Dips, Good Mornings, Hatfield Squats, and lunges.
How to Use the SSB for Squat and Deadlift Variations
Squat Variations
🔥 SSB Squats (Standard) – A direct squat alternative that challenges bracing and upper back strength more than a straight bar.
🔥 SSB Box Squats – A staple in Conjugate training, reinforcing explosiveness and posterior chain dominance.
🔥 SSB Pause Squats – Increases time under tension, building quad and core strength.
🔥 Hatfield Squats – Allows assistance, so you can overload the movement.
Deadlift Variations
🔥 SSB Good Mornings – Elite for posterior chain development, hammering the glutes, hamstrings, and lower back.
🔥 SSB Zercher Good Mornings – Adds core engagement to standard good mornings..🔥 Deficit SSB Good Mornings – Forces deep hip flexion, simulating deficit deadlift strength demands.
How to Use the SSB for Bench Press Assistance
The SSB is surprisingly useful for bench variations and triceps-focused pressing movements.
🔥 SSB JM Press – Keeps the bar in a fixed path, isolating the triceps more than a straight bar.
🔥(Some variations that allow the removal of the handles) Close-Grip SSB Bench – Reduces shoulder strain, allowing for greater triceps emphasis.
🔥 (Some variations that allow the removal of the handles) SSB Floor Press – Reduces leg drive and focuses purely on upper body pressing strength.
How to Use the SSB for Accessories
The SSB shines in accessory work because of its stability demands and adjustable hand positioning.
✅ SSB Split Squats – Builds single-leg stability and strength.
✅ SSB Step-Ups – Helps knee and ankle stability with high carryover to strongman.
✅ SSB Zercher Lunges – Forces core and posterior chain engagement.
✅ SSB Log Dips – An advanced strongman variation for log press carryover.
Pros & Cons of the SSB
✅ Pros:
✔️ Reduces shoulder & wrist strain – Ideal for lifters with injuries or mobility issues.
✔️ Builds upper back strength – Forces thoracic extension and core engagement.
✔️ Increases quad & glute activation – Creates a more upright torso position, hitting the anterior chain harder.
✔️ Versatile for multiple lifts – Useful in squats, deadlifts, bench assistance, and strongman events.
✔️ Ideal for Conjugate training – Can be rotated into Max Effort & Dynamic Effort work.
❌ Cons:
❌ More unstable than a straight bar – Can be difficult for novices to control.
❌ Changes the center of gravity – This can be an adjustment for lifters used to a straight bar.
❌ Not used in competition – Must still train with a straight bar for specificity.
How to Program the SSB for Max Effort & Dynamic Effort Work
🔴 Max Effort Work (1-3 Rep Maxes)
The SSB is excellent for max effort lifts because it forces lifters to stay upright under heavy loads.
💥 SSB Box Squat (Max Effort Lower) – Use against bands or chains to build explosiveness.
💥 SSB Good Mornings (Max Effort Lower) – Fantastic for posterior chain development.
💥 SSB Pause Squat (Max Effort Lower) – Increases time under tension, reinforcing core strength and positioning.
Example Max Effort Rotation (4 Weeks):
Week 1: SSB Box Squat – Work up to a 1RM
Week 2: SSB Good Morning – Work up to a 3RM
Week 3: SSB Pause Squat – Work up to a 2RM
Week 4: Deload or rotate to another specialty bar
🟡 Dynamic Effort Work (Speed Work & Volume)
The SSB can also be used for speed-focused training to reinforce explosive power and positioning.
🔥 SSB Box Squat + Bands (Speed Squats) – 8-12 sets of 2 reps at 50-60% of max🔥 SSB Speed Good Mornings – 6-8 sets of 3 reps at 65% of max
🔥 SSB Hatfield Squats for Volume – Higher-rep work (4x10) for hypertrophy & work capacity
Example Dynamic Effort Rotation (4 Weeks):
Week 1-2: SSB Speed Box Squats – 10x2 @ 50-60%
Week 3-4: SSB Good Mornings – 6x3 @ 65%
Why Every Strength Athlete Should Use the SSB
The Safety Squat Bar isn’t just a squat variation—it’s a full-strength development tool. Whether you’re a strongman, powerlifter, or general strength athlete, adding the SSB to your training will:
✅ Improve upper back & core stability
✅ Reduce strain on your shoulders & elbows
✅ Reinforce explosive squat & deadlift mechanics
✅ Keep you healthy & lifting longer
2) The Camber Bar - And its variations - Rackable Camber, Giant Camber/Bully Bar, Camber Bench Bar/MacDonald Bar
The Cambered Bar is one of the most effective specialty bars for powerlifting, strongman, and general strength development. Its defining feature is the lowered weight distribution, which increases the instability of the movement, forcing greater control and stability under load.
However, there are two primary types of cambered bars, each with distinct uses:
The Giant Cambered Bar (Typically For Squats & Lower Body Work)
The Cambered Bench Bar (Usually For Bench Press & Upper Body Work)
Each variation challenges lifters differently, and when used correctly, they can significantly increase strength, stability, and control in ways a straight bar simply cannot. Both can be used for the opposite of course.
A Brief History of the Cambered Bar
The cambered bar originated as a powerlifting and strength training tool designed to increase time under tension, reinforce bracing, and create unique stability challenges.
Giant Cambered Bars were initially developed in Westside Barbell and other powerlifting circles to allow lifters to squat heavy while reducing shoulder strain.
Bench Cambered Bars were introduced as a way to increase range of motion on pressing movements and reinforce upper body strength through a deep stretch.
Over time, these bars have become staples in Conjugate-style training, strongman preparation, and rehab-focused strength work due to their versatility and effectiveness.
What the Cambered Bar is Used For
✅ Giant Cambered Bars: Primarily used for squats, good mornings, zercher deficit work and posterior chain work.
✅ Cambered Bench Bars: Used for bench press, overhead pressing, and upper body accessory work.
✅ Both bars challenge core and stabiliser muscle development due to the oscillating weight distribution.
Now, let’s break down how each type is used in training.
How to Use the Giant Cambered Bar for Squat & Deadlift Variations
Squat Variations
🔥 Giant Cambered Bar Squats (Standard) – Forces the lifter to fight instability, making it an elite bracing and core-strengthening tool.
🔥 Cambered Bar Box Squats – A staple in Conjugate programming, teaching explosiveness and posterior chain drive.
🔥 Paused Cambered Bar Squats – Adds time under tension, reinforcing positional strength and control.
🔥 Wide-Stance Cambered Squats – Increases hip engagement, ideal for strongman & geared powerlifting.
Deadlift & Posterior Chain Variations
🔥 Cambered Bar Good Mornings – One of the best posterior chain exercises, building hamstrings, glutes, and spinal erectors.
🔥 Deficit Cambered Bar Good Mornings – Increases ROM and hamstring activation, simulating deficit deadlift strength.
🔥 Cambered Bar Zercher Romanian Deadlifts – Targets hamstring flexibility and lower back endurance.
🔥 Zercher Squats with a Cambered Bar – Allows a more natural arm position while still forcing an intense core and posterior chain challenge.
How to Use the Cambered Bench Bar for Upper Body Training
Bench Variations
🔥 Cambered Bar Bench Press – Increases range of motion (ROM), forcing greater pec and triceps activation.
🔥 Paused Cambered Bench Press – Increases time under tension, helping lifters with weak chest drive.
🔥 Close-Grip Cambered Bench Press – Enhances triceps activation, reinforcing lockout strength.
🔥 Cambered Bar Floor Press – Reduces leg drive, forcing pure upper body pressing power.
Overhead & Accessory Work
🔥 Cambered Bar Overhead Press – Extra ROM forces deltoid and triceps engagement.
🔥 Cambered Bar Push-Ups – In the rack, Similar to a deficit push-up, but with an added instability factor.
🔥 JM Press with a Cambered Bar – Maximises triceps recruitment, a key exercise for press lockout strength.
How to Use the Cambered Bar for Accessories
✅ Cambered Bar Bulgarian Split Squats – Increases single-leg stability & strength.
✅ Cambered Bar Zercher Carries – Builds core & upper back strength under unstable load
.✅ Cambered Bar Step-Ups – Enhances knee and hip stability, useful for strongman.
✅ Cambered Bar Seated Good Mornings – Reinforces posterior chain activation from a controlled position.
Pros & Cons of the Cambered Bar
✅ Pros:
✔️ Increases stability demands, improving core & bracing strength.
✔️ Reduces shoulder strain for lifters with mobility issues (especially with the giant cambered bar).
✔️ Creates a longer range of motion (ROM) for pressing, helping to build raw upper body strength.
✔️ Enhances squat & deadlift variations by shifting weight placement & movement patterns.
✔️ Fantastic for Conjugate training, working as a rotational max effort or accessory bar.
❌ Cons:
❌ More unstable than a straight bar, making it challenging for beginners.
❌ Not used in competition, meaning specificity is still needed for straight bar training.
❌ Requires a strong grip and control, particularly in upper body pressing movements.
How to Program the Cambered Bar for Max Effort & Dynamic Effort Work
🔴 Max Effort Work (1-3 Rep Maxes)
The Cambered Bar is excellent for max effort training, especially in squats and good mornings.
💥 Giant Cambered Bar Box Squat (Max Effort Lower) – Builds stability, bracing, and explosive strength.
💥 Cambered Bar Good Mornings (Max Effort Lower) – Reinforces posterior chain development under maximal loads.
💥 Cambered Bench Press (Max Effort Upper) – Increases range of motion to overload the chest & triceps.
Example Max Effort Rotation (4 Weeks):
Week 1: Cambered Box Squat – Work up to a 1RM
Week 2: Cambered Bar Good Morning – Work up to a 3RM
Week 3: Cambered Bench Press – Work up to a 2RM
Week 4: Deload or rotate another specialty bar
🟡 Dynamic Effort Work (Speed Work & Volume)
The Cambered Bar can be used for speed work, but requires extra control due to its oscillating load.
🔥 Cambered Bar Box Squats + Bands (Speed Squats) – 8-12 sets of 2 reps at 50-60% of max
🔥 Cambered Bar Speed Good Mornings – 6-8 sets of 3 reps at 65% of max
🔥 Cambered Bench Press for Speed – 9x3 at 55-60% with bands or chains
Example Dynamic Effort Rotation:
Cambered Bar Speed Box Squats – 10x2 @ 50-60%
Cambered Bench Press for Speed – 9x3 @ 55-60%
The Cambered Bar isn’t just a specialty tool—it’s a game-changer for building raw strength and stability.
✅ The Giant Cambered Bar is essential for squats & posterior chain work.
✅ The Cambered Bench Bar is a must-have for increasing ROM & upper body strength.
✅ Both bars help reinforce weak points, improve bracing, and develop next-level control.
3) The Bow Bar - And its variants such as the Buffalo and Dufallo Bars
The Bow Bar, Buffalo Bar, and Duffalo Bar are curved specialty barbells designed to improve joint positioning, reduce shoulder strain, and enhance strength development. Though they share a similar curved design, each has unique properties that make them valuable tools in powerlifting, strongman, and general strength training.
Here’s a breakdown of what each bar does, how it’s used, and why it could be an essential addition to your training.
A Brief History of Curved Barbells
These bars originated as solutions to a common issue in powerlifting and strength sports:
❌ Straight bars create excessive stress on the shoulders and wrists, particularly for low-bar squatting and heavy pressing.
By introducing a curved design, these bars allow for:
✅ A more natural wrist and shoulder position
✅ Less external rotation during squats and pressing
✅ A slightly lower center of gravity, improving stability under load
Each of these bars has been refined over time, with the Duffalo Bar, in particular, being designed by Chris Duffin of Kabuki Strength (at the time) as a high-performance, ergonomic alternative.
Bow Bar vs. Buffalo Bar vs. Duffalo Bar
These bars look similar but have key differences in curvature, knurling, and sleeve rotation.
Bar Type | Curvature | Sleeves | Primary Use |
Bow Bar | Moderate | Rotating | Squats, pressing, deadlifts |
Buffalo Bar | Slight | Fixed | Squats, bench press |
Duffalo Bar | Aggressive ergonomic curve | Rotating | Joint-friendly squats and pressing |
How These Bars Are Used in Squats & Deadlifts
Squat Variations
🔥 Bow Bar Squats (Standard) – Less aggressive than a Buffalo or Duffalo Bar, offering a neutral wrist position and less shoulder strain.
🔥 Buffalo Bar Squats – Mimics a straight bar squat but with less joint compression, making it a great alternative for powerlifters.
🔥 Duffalo Bar Squats – The most ergonomic of the three, designed specifically to minimise joint stress while maintaining squat depth and stability.🔥 Paused Squats with Any Curved Bar – Great for reinforcing bracing and controlling bar path under load.
How These Bars Are Used for Bench Press & Upper Body Training
Bench Press Variations
🔥 Buffalo Bar Bench Press – Adds a slightly increased ROM, great for raw strength development.
🔥 Duffalo Bar Bench Press – Most shoulder-friendly, allowing better scapular retraction and less wrist discomfort.
🔥 Bow Bar Close-Grip Bench Press – Provides a slight mechanical disadvantage, reinforcing triceps strength and lockout power.
🔥 Paused Duffalo Bar Press – Trains the mid-range sticking point, making it an ideal max-effort or hypertrophy movement.
Accessory Work
✅ Duffalo Bar JM Press – More comfortable wrist positioning, reinforcing triceps lockout strength.
✅ Buffalo Bar Push-Ups – Creates a deficit position, forcing greater pec and triceps engagement.
Pros & Cons of Each Bar
✅ Pros:
✔️ Reduced Shoulder & Wrist Strain – Perfect for lifters with mobility issues or joint pain.
✔️ Better Bracing & Stability – The curve shifts weight distribution lower, reinforcing tightness in squats and bench.
✔️ Great for Long-Term Strength Development – Allows heavy training with less wear and tear on joints.
✔️ Works for Multiple Lifts – Not just for squats—bench, deadlifts, and overhead pressing all benefit.
❌ Cons:
❌ Requires Some Adjustment – Bar placement and wrist position will feel different at first.
❌ Not Competition Legal – Needs to be cycled in and out of training to maintain straight bar specificity.
❌ More Expensive than a Standard Barbell – But worth it for injury prevention and longevity.
How to Program These Bars for Max Effort & Dynamic Effort Work
🔴 Max Effort Work (1-3 Rep Maxes)
💥 Duffalo Bar Squat (Max Effort Lower) – Heavy 1-3RM work for joint-friendly maximal loading.
💥 Buffalo Bar Bench Press (Max Effort Upper) – Slightly increased ROM, great for raw strength.
💥 Bow Bar Good Mornings (Max Effort Lower) – Enhances posterior chain strength under instability.
🟡 Dynamic Effort Work (Speed Work & Volume)
🔥 Duffalo Bar Speed Squats + Bands – 8-12 sets of 2 reps at 50-60% of max
🔥 Buffalo Bar Speed Bench Press – 9x3 at 55-60% with bands or chains
Example Dynamic Effort Rotation :
Duffalo Bar Speed Squats – 10x2 @ 50-60%
Buffalo Bar Speed Bench – 9x3 @ 55-60%
The Bow Bar, Buffalo Bar, and Duffalo Bar provide a huge advantage for lifters looking to:
✅ Train heavy while reducing joint stress
✅ Enhance pressing mechanics & stability
✅ Improve squatting without excessive shoulder rotation
✅ Maximise longevity while building elite strength
Generally in a traditional conjugate framework the bow bar is used to transition back to straight bar work after a period of speciality bar squatting.
4) Swiss Bar - And its variants American Bar, Football Bar, Cambered American Bar, Kabuki Kadillac Bar, Neutral Grip Press Bar etc.
Neutral grip press bars are an underrated tool in strength training, offering a shoulder-friendly alternative to traditional straight bar pressing. These bars are designed to:
✅ Reduce external rotation, protecting the shoulders
✅ Target triceps and upper chest differently than a standard barbell
✅ Mimic strongman log pressing when a log isn’t available
✅ Enhance rowing movements for better lat engagement
Below, we’ll explore the history, uses, and programming considerations for the Swiss Bar, American Bar, American Camber Bar, and the Kabuki Kadillac Bar—as well as how they fit into strongman, powerlifting, and Conjugate Method training.
A Brief History of Neutral Grip Press Bars
Originally developed as a solution for lifters dealing with shoulder pain, the Swiss Bar (or Football Bar) was one of the first neutral grip barbells to enter mainstream strength training. Over time, specialty bars evolved, adding variations in grip width, cambering, and ergonomic designs to further optimize pressing and rowing movements.
Today, bars like the Kabuki Kadillac Bar and the American Cambered Bar are used by elite powerlifters, strongmen, and athletes looking to build pressing strength while minimizing wear and tear.
How These Bars Are Used in Bench Press & Upper Body Training
Bench Press Variations
🔥 Swiss Bar Bench Press – A classic neutral grip variation, reducing shoulder stress and engaging triceps and upper chest more than a straight bar.
🔥 American Bar Bench Press – A more aggressive version of the Swiss Bar, featuring angled grips for better wrist positioning.
🔥 American Cambered Bar Bench Press – The added camber increases range of motion, making it a great hypertrophy tool.
🔥 Kabuki Kadillac Bar Bench Press – Ergonomically designed for better grip positioning and joint alignment, reducing stress while allowing maximum power output.
🔥 Paused Kadillac Bar Bench Press – Builds starting strength and stability while keeping the shoulders healthy.
Accessory Work: Neutral Grip Rowing & Pressing
✅ Neutral Grip Rows (Swiss Bar, American Bar, or Kadillac Bar) – Better lat activation and less wrist strain than a straight bar row.
✅ American Camber Bar JM Press – Reinforces triceps lockout strength with a deeper stretch.
✅ Swiss Bar Overhead Press – A log press alternative, perfect for strongmen training without access to a log.
Swiss Bar vs. American Bar vs. Cambered Press Bars vs. Kadillac Bar
Each of these bars has specific advantages depending on your goals.
Bar Type | Grip Angles | Camber | Primary Use |
Swiss Bar | Neutral | None | Bench, rows, overhead press |
American Bar | Angled & Neutral | None | More natural wrist positioning |
American Cambered Bar | Angled & Neutral | Deep | Greater ROM for hypertrophy & stability |
Kabuki Kadillac Bar | Optimized Ergonomic | Moderate | Shoulder-friendly max effort pressing |
Pros & Cons of These Bars
✅ Pros:
✔️ Shoulder-Friendly Pressing – Reduces external rotation, perfect for lifters with shoulder issues.
✔️ Stronger Triceps Activation – Neutral grip emphasizes triceps more than a straight bar bench.
✔️ Mimics Log Press – A valuable tool for strongmen who don’t have access to a log.
✔️ Better Rowing Mechanics – Neutral grip engages the lats and upper back differently.
✔️ Useful for Conjugate Training – Easy to rotate in as a Max Effort or Dynamic Effort variation.
❌ Cons:
❌ Not Competition Legal – Needs to be cycled in and out of training to maintain straight bar specificity.
❌ Grip Adjustments Needed – Some bars feel awkward at first, especially angled grip variations.
❌ More Expensive – Specialty bars are an investment, but worth it for longevity and joint health.
How to Program These Bars for Max Effort & Dynamic Effort Work
🔴 Max Effort Work (1-3 Rep Maxes)
💥 Kabuki Kadillac Bar Bench (Max Effort Upper) – Heavy pressing variation that’s shoulder-friendly but still allows maximal loading.
💥 American Camber Bar Bench Press (Max Effort Upper) – Increased ROM, perfect for overloading the chest and triceps.
💥 Swiss Bar Floor Press (Max Effort Upper) – Eliminates leg drive, reinforcing upper body pressing strength.
Example Max Effort Rotation (4 Weeks):
Week 1: Kadillac Bar Bench – Work up to a 1RM
Week 2: Cambered Bar Bench – Work up to a 3RM
Week 3: Swiss Bar Floor Press – Work up to a 2RM
Week 4: Deload or rotate another specialty bar
🟡 Dynamic Effort Work (Speed Work & Volume)
🔥 Swiss Bar Speed Bench Press – 9x3 at 55-60% with bands or chains
🔥 Kadillac Bar Repetition Work – 3-4x8-12 for hypertrophy & joint-friendly volume
🔥 Neutral Grip Speed Rows – 8-10x5 to reinforce upper back strength
Example Dynamic Effort Rotation (4 Weeks):
Week 1-2: Swiss Bar Speed Bench – 9x3 @ 55-60%
Week 3-4: Kadillac Bar Volume Work – 4x10 @ moderate weight
If you’re serious about strength but want to minimise wear and tear, neutral grip pressing bars belong in your rotation.
✅ Reduce Shoulder Strain & Stay Healthy
✅ Improve Pressing Strength While Minimising Joint Stress
✅ Develop Triceps & Upper Chest More Effectively
✅ Mimic Log Press Without a Log
✅ Enhance Upper Back Strength with Neutral Grip Rows
5) The Trap & Hex Bar
Trap bars were developed as a deadlift alternative that reduces spinal shear stress. Modern designs include open trap bars with built-in deadlift jacks.
Common Uses
Deadlift alternative with less lower-back stress.
Jump & speed training for athletes.
Farmers carries & loaded carries.
Applications
Squat & Deadlift Variations
Trap Bar Deadlifts: More knee-dominant than traditional deadlifts.
Trap Bar Squats: Hybrid between a squat and deadlift pattern.
Accessories
Farmers Carries: Used for strongman conditioning.
Shrugs, Rows & Romanian Deadlifts: Targets upper traps and posterior chain.
Pros & Cons
✅ Easier on the lower back than conventional deadlifts
✅ Ideal for hypertrophy and athletic carryover
✅ Open trap bars allow for greater movement versatility
❌ Doesn’t fully replicate powerlifting deadlift mechanics
❌ Grip can be a limiting factor in heavy pulls
Programming
Max Effort (ME): Heavy trap bar deadlifts for 3-5RM.
Dynamic Effort (DE): Speed pulls with the trap bar to develop explosive power
6) The Best of the Rest - The Marrs Bar, The Spider Bar etc...
Marrs Bar (Low-Bar Safety Squat Bar Variant)
A specialty squat bar with an even lower bar position than a traditional SSB, reducing spinal load while emphasising posterior chain engagement.
Spider Bar (Hybrid of SSB and Camber Bar)
A combination of the SSB and Cambered Bar, making squats more unstable while reducing upper body strain.
The Freak Bar
A unique specialty bar featuring external and internal rotation springs to enhance pressing mechanics and correct bilateral deficits. It is used for pressing movements both concentrically and eccentrically, improving wrist, hand, shoulder, and upper body strength. This bar is particularly useful for reinforcing stability and enhancing muscular development from the hands to the chest.
Log, Grip stuff and Axle Bars
As strongman competitors, we know all about the log and axle—so it would be incomplete not to mention them.
Log Press: The strongman staple for overhead pressing.
Axle Bar: Used for deadlifts and pressing, challenging grip and stabilisers.
Grip Specific Bars: Like the Saxon Bar or I suppose even the rolling thunder I’ll say even though it’s not a bar - grip article to
Obviously this doesn't quite cover everything of course there are straight bar variations such as the Squat Bar and Deadlift Bar. EZ Curl variations of various thicknesses etc.
Specialty Bars—A Key to Longevity, Strength, and Performance
Specialty barbells are far more than just gimmicks or niche tools—they are fundamental to long-term progress in strongman, powerlifting, and general strength training. Each bar serves a distinct purpose, whether it’s reducing joint strain, reinforcing weak points, or mimicking the unpredictable nature of strongman events.
The Safety Squat Bar (SSB) builds upper back strength and allows lifters to train heavy without excessive shoulder strain.
The Cambered Bar forces elite-level stability and bracing, making it an incredible tool for squats and pressing.
Curved Bars like the Duffalo and Buffalo Bar help reduce stress on the shoulders and wrists while reinforcing proper movement patterns.
Neutral Grip Press Bars (Swiss, American, and Kabuki Kadillac Bar) allow for heavy pressing with far less strain on the shoulders and elbows, making them invaluable for long-term pressing strength.
Trap and Hex Bars offer an excellent alternative to conventional deadlifts and are a game-changer for athletes looking to develop explosive strength.
Hybrid Bars like the Marrs and Spider Bar combine the best features of multiple specialty bars, pushing stability, control, and posterior chain development.
The Freak Bar introduces dynamic instability, reinforcing stability and improving pressing mechanics.
The Log and Axle Bar—absolute essentials for strongman training—should be treated with the same level of specificity as a powerlifter’s straight bar.
If you’re serious about getting stronger while staying healthier, these bars are invaluable. Used strategically within a Conjugate-style system, they provide continuous variation, prevent stagnation, and allow you to train at a high intensity without excessive wear and tear.
But knowing which bar to use—and when—is key. That’s where expert coaching comes in.
If you're looking to structure your training intelligently, avoid injury, and get brutally strong, my coaching services are designed to take the guesswork out of your programming. Whether you need help integrating specialty bars into your training or you want fully customised coaching tailored to your goals, I can help.
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