Log Bar Training & Exercises – UPDATED 2022 – A Complete Guide
If your weight training routine is getting stale, then 2022 might be the year you consider upgrading by buying new equipment that will enable you to try new exercises.
There are a lot of good additions you can make to your home gym, but most of these are just small improvements that you might not give your training the impact you’re looking for.
If you’re committed to lifting and wanting to take the next step, then you’ll want a more substantial upgrade. One of the best purchases you can make that will change how you work out is a log bar.
This updated guide will give you everything you need to know about what a log bar is, log bar training & exercises, and how you can use one effectively.
(Homemade log bar by a Reddit user)
Log Bar Training – A Complete Guide
Log bar training is a pretty broad topic, so let’s break it down. First of all, what is a log bar?
A log bar is an alternative version of a barbell that has a large, steel, or wooden casing across the bar. Log bars will make it so that your barbell has vertical grips, which will change the way you hold the barbell.
They will weigh a considerable amount more than a regular bar, and you can use log bars to bench a higher total weight at once.
Log bars come in two main types: steel log bars and wooden log bars. Steel log bars are most commonly found in commercial gyms and are available in a variety of diameters and sizes.
Wooden log bars on the other hand are rarely sold to customers and are instead used in intensive strongman training camps.
Most log bar exercises will involve lifting the log from the ground and above your head, like a regular lift – but the log bar will make it feel much different.
One of the most basic log bar exercises is the log bar press. Here are the steps for this exercise:
1. Begin with the log set down on the floor, with the handles pointing towards you, slightly angled.
2. Stand with your feet shoulder-width apart.
3. As you would in a regular deadlift, pick up the log with a firm grip and lift it into your lap. Make sure your knees are bent properly and your core is tight.
4. Push your hips upwards and thrust the log with it, in line with your chest.
5. Rotate your arms and the log so that the handles are now on the underside of the log, with your elbows pointing outwards.
6. Lift the log above your head and hold it for as long as you feel comfortable.
7. Return the log to the floor and repeat.
Getting Started with Log Bar Exercises
If you’re using a log bar for the first time, it’s important to bear in mind that it can be much different from a traditional barbell.
Before you begin training, you should take some time to familiarize yourself with the new vertical grips that the log bar has. Take some time to lift the log bar without any weights attached to it and find a grip that’s comfortable for you.
When you’re comfortable with the weight and grip of the log bar, you’re ready to start adding more weight.
Ensure that the weights you’re using are attached to the barbell properly by sliding the weights onto the end of the log bar and using the collar to secure them. Make sure that each side of the bar has the same weights, and that they are distributed in the same way.
Log Bar Weight – How Heavy Is a Log Press?
The weight of the log bar will affect your log press, so it’s important to know how heavy a log bar is before you use it, and especially before you load any additional weight onto the bar.
For a steel log bar, the weight of the bar will vary with its diameter and size.
A log bar that is 8 inches in diameter will weigh around 50 pounds; this is the most common weight of log bars that you can find.
Steel log bars can go all the way up to 12 inches in diameter; for a 12-inch log bar, the weight will vary more. A 12-inch steel log bar can weigh between 80 pounds and 135 pounds.
The recommended weight to use for a log press is of course, down to personal factors such as experience and comfortability of lifting.
A good starting point for an intermediate would be a log press weight of around 100 pounds. This should then be gradually increased as you build strength and confidence in your log press.
Homemade DIY Log Bar
The appeal of a DIY log bar can lie in its aesthetics and rustic feel. It’s also a great feeling to create something yourself and can be a fun long-term project.
The materials for a DIY wooden log bar can run you as little as $75, and by making it yourself one you can control its weight and diameter to the exact specifications you need.
A DIY log bar is a fairly simple project, as it’s not a complex shape. To create the log bar, smaller pieces of angled wood are cut and then pieced together to create the correct shape.
Other materials you’ll need include rope, metal pipes, screws, and wood glue. As for equipment, while you can make the log bar using hand saws and other inexpensive tools, the process will be much easier with heavy-duty equipment like a table saw.
If you’re not very handy, don’t worry; there are still plenty of great, steel log saws that you can buy to level up your training.
Log Bar Training – Closing Thoughts
Log bar training is one of the first steps on the journey to better lifting in 2022. This updated guide has covered some of the beginner things you need to know, but there’s much more information you should look at before you decide if a log bar is right for you.
Make sure to keep an eye on the site for more log bar training, log bar exercises, and tips.